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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 2019-12-01

TMHS 385: How To Use Strategy & Structure To Crush Your Biggest Goals - With Guest Steve Weatherford

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

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

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

In this episode you’ll discover:

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

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Published 2019-11-27

TMHS 384: The Science Of Friendship & How Your Community Impacts Your Health - With Guest Dhru Purohit

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

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

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

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

In this episode you’ll discover:

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

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Published 2019-11-19

TMHS 383: How Your Thoughts Control Your Biology & How To Transform Your Thinking - With Guest Dr. Joe Dispenza

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

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

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

In this episode you’ll discover:

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

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Published 2019-11-12

TMHS 382: The Danger Of Staying In Your Comfort Zone - With Guest Phylicia George

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

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

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

In this episode you’ll discover:

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

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Published 2019-11-06

TMHS 381: Why We Age And Why We Don’t Have To - With Guest Dr. David Sinclair

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

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

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

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

In this episode you’ll discover:

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

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Published 2019-11-03

TMHS 380: The Surprising Connection Between Your Purpose, Health, & Success

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

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

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

In this episode you’ll discover:

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

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Published 2019-10-29

TMHS 379: Food Vs. Medicine And Are Humans Really Carnivores - With Guest Dr. Paul Saladino

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

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

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

In this episode you’ll discover:

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

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Published 2019-10-22

TMHS 378: 7 Mind-Blowing Ways That Meditation Improves Your Health

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

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

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

In this episode you’ll discover:

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

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Published 2019-10-15

TMHS 377: Functional Training, Kettlebell Flows, & Developing Body Awareness - With The Primal Swoledier Eric Leija

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

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

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

In this episode you’ll discover:

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

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Published 2019-10-09

TMHS 376: The Surprising Science Of Stress - With Guest Dr. Rangan Chatterjee

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

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

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

In this episode you’ll discover:

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

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Published 2019-10-06

TMHS 375: Build Strength, Build Character, & Do The Right Thing - With Guest Jay Ferruggia

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

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

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

In this episode you’ll discover:

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

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Published 2019-10-01

TMHS 374: How To Craft Your Own Life & Elevate Your Relationships - With Guest Dr. Eric Thomas

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

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

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

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

In this episode you’ll discover:

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

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Published 2019-09-24

TMHS 373: The Pillars Of Aging & How To Stop A Zombie Apocalypse - With Guest Dave Asprey

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

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

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

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

In this episode you’ll discover:

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

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Published 2019-09-17

TMHS 372: How To Defeat The 4 Categories Of Fear & Tap Into Your Potential - With Guest Koya Webb

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

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

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

In this episode you’ll discover:

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

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Published 2019-09-10

TMHS 371: Breaking Through Metabolic Gridlock & How Fat Loss Actually Works - With Guest Dr. Jade Teta

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

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

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

In this episode you’ll discover:

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

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Published 2019-09-09

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

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include:

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Published 2019-09-04

TMHS 369: 8 Ways To Build A Better Brain

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include:

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Published 2019-08-27

TMHS 368: Upgrade Your Environment, Practice Persistence, & Create Your Own Meaning - With Guest Lori Harder

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include:

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Published 2019-08-20

TMHS 367: The Truth About Hard Work And Why Success Is About Elimination - With Guest Bo Eason

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include:

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Published 2019-08-13

TMHS 366: Let Go Of Your Inner Critic & Embrace The Beautiful No - With Guest Sheri Salata

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include: 

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Published 2019-08-06

TMHS 365: The 4 Stages Of Personal Growth & The Power Of Intention - With Guest Dr. Michael Beckwith

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include: 

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Published 2019-08-05

TMHS 364: Beating Financial Stress And Getting A Money Mindset Makeover

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include: 

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Published 2019-07-30

TMHS 363: How To Improve Your Strength & Performance - With Guest Mark Bell

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include: 

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Published 2019-07-24

TMHS 362: Embracing Your Body And Owning Your Power - With Guest Steph Gaudreau

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include: 

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

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Published 2019-07-17

TMHS 361: 10 Ways To Upgrade Your Emotional Fitness

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include: 

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

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Published 2019-07-09

TMHS 360: Use Your Life Conditions To Create Your Mission

60 min Transcript
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A big part of my personal story involves overcoming—overcoming health struggles, overcoming my past, and most importantly, overcoming mental barriers and limiting beliefs. On some level, we all are guilty of subconsciously holding ourselves back. Whether you’re dealing with deeply ingrained beliefs from your upbringing, or simply just not feeling good enough, changing that story is within your power. 

The truth is, if you want to create a better ending to your story, you have to take the initiative. No one will ever give you permission to chase after your goals or become your best self. It’s your responsibility to be the ultimate authority of your potential. 

On this episode, you’re going to learn about making better decisions for yourself and being proactive in becoming the author of your story. You’ll hear details about my personal story that I’ve never shared before, including a condition I had to overcome early on, and the turning points that led to the creation of the Model Health Show. I hope this episode inspires you to wake up to your power and write your own story. 

In this episode you’ll discover:

  • How moments of decision can make us stronger.
  • What we can learn from street performers. 
  • How to use fear as a motivator. 
  • The truth about placebos (and nocebos!)
  • What happens when your life conditions don’t match your blueprint. 
  • How my own suffering inspired me to help others. 
  • The energetic properties of food. 
  • How humans literally affect the world around us. 
  • Why the human experience is like a quilt.
  • How human brain waves sync up during interactions. 
  • The importance of investing in yourself.
  • How your obstacles can help you unlock your potential. 
  • The two milestones that helped create The Model Health Show.
  • Why physical fitness is a side effect of an overall healthy lifestyle. 
  • The importance of thinking bigger.
  • Why it’s so difficult to influence people in your close circle.
  • How asking questions can help others find their solution. 

Items mentioned in this episode include: 

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

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Published 2019-07-02

TMHS 359: How To Find More Peace, Health, & Happiness - With Guest Jane Wambui Kaberere

80 min Transcript
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Tibetan teacher Mingyur Rinpoche said, “The only difference between meditation and ordinary social interaction is that the friend you’re gradually coming to know is yourself.” If you’ve ever practiced meditation, you’ll know this to be true. 

Conversely, if you’ve never tried meditation, you might be thinking it sounds too difficult or too abstract. I can relate to this, because the first time I tried meditation, I had to suspend disbelief. But this simple practice brought me awareness, consciousness, and ultimately led to my passion for helping others. And I owe it all to today’s guest, Jane Wambui Kaberere.

Jane is the most requested guest on the Model Health Show, my biggest inspiration, and she also happens to be my mother-in-law. She is the epitome of overcoming obstacles in order to make a positive impact on others. Her story encompasses all levels of health and wellness, including nutrition, mindfulness, and self-care. Learning from Jane has truly been one of the biggest gifts in my life, and I’m so grateful to be able to share that experience with you today.  

In this episode you’ll discover:

  • What Jane’s culture taught her about the role of women. 
  • How Jane’s mother motivated her to strive for more and defy traditional gender roles. 
  • A thought that inspired Jane to uncover real happiness. 
  • The power of asking questions and having the audacity to experiment. 
  • What inspired Jane to pursue an education. 
  • The extents that she went to in order to learn and grow. 
  • How meditation can help you overcome your fears. 
  • Why meditation is like driving a car. 
  • The story behind how meditation led to the creation of the Model Health Show.
  • How meditation can teach you compassion and connection.
  • The different types of mediation that Jane has experimented with.
  • Why Jane loves to teach meditation. 
  • How emotional pain can manifest into physical symptoms. 
  • Jane’s inspiration for learning more about nutrition. 
  • How the naming system works in Kenya. 
  • The power of practicing self-care and self-love. 
  • Why accepting support from those around you can be so powerful. 

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Published 2019-06-25

TMHS 358: The Truth About Your Water Supply & How Water Controls Your Health

82 min Transcript
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Leonardo da Vinci once said, “water is the driving force of all nature.” When you think about it, that’s incredibly profound. Especially in developed countries, we tend to overlook the importance and role of water. Having access to water is at the foundation of our health, well-being, and very existence.

In the Water and Hydration Masterclass 2.0, you’re going to learn about the critical roles water plays in your body, from digestion to DNA function. Whether your goal is to lose fat or fight disease, adequate hydration is one of the best things you can do for your body. This episode will supply you will essential strategies to ensure you are being adequately hydrated, and the emerging science on how to provide yourself with the best possible quality of water. 

We’re going to cover exactly what water is, how it works, and why it’s so essential to all life. You’ll learn about water treatments, water filtration methods, and tips for consuming more high-quality water. So listen in, take good notes, and apply what you’ve learned! 

In this episode you’ll discover:

  • How much of the human body composition is made up of water.
  • The relationship between aging and drying. 
  • Why water is called the universal solvent. 
  • The role water plays in regulating the lymphatic system.
  • What remote diffusion is. 
  • Which part of the body regulates thirst. 
  • How hunger and thirst signals can become confused. 
  • The percentage of Americans that are significantly dehydrated.
  • How dehydration can slow down your body’s metabolism. 
  • The number one cause of daytime fatigue. 
  • How drinking water can reduce your risk of bladder and colorectal cancer.
  • The connection between water consumption and body weight. 
  • What aquaporins are and how they work.
  • The truth about chlorine in water. 
  • What you need to know about drinking fluorinated water. 
  • The science behind why humans can’t drink saltwater. 
  • A compelling reason why you should consider getting a shower filter. 
  • Four ways to liven up your water so you can drink more. 
  • A simple formula for calculating how much water you should drink daily. 
  • Three ways to ensure you’re getting hydrated throughout the day. 

Items mentioned in this episode include: 

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Published 2019-06-18

TMHS 357: Build Amazing Relationships, Set Bigger Goals, & Create An Extraordinary Mind - With Guest Vishen Lakhiani

65 min Transcript
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Where do your aspirations truly come from? Are your goals rooted in something deep inside of you, or are they a product of societal pressures? So many of us lose sight of our internal voice due to deeply ingrained ideas of what we should be like and what we should achieve. 

If you can truly get in touch with what is authentic to you, that’s where the magic happens. If you want to create a life that is in alignment with who you really are, you have to disconnect from all of the external voices and messages that have influenced you for your entire life. 

Today’s guest left behind a successful engineering track and a job at Microsoft in order to follow his calling. Vishen Lakhiani is a speaker, activist, New York Times Best Selling Author, and founder of the world-changing company Mindvalley. His story is a powerful testament to the power of overcoming fears and what can happen when you decide to step into your power. Please enjoy this interview with the one and only, Vishen Lakhiani!

In this episode you’ll discover:

  • Why exposure is essential for growth. 
  • How cultural pressures can disconnect us from our inner voice. 
  • The difference between an ends goal and a means goal. 
  • Why you should strive to be a rule breaker. 
  • Where true fulfillment comes from. 
  • The link between fear and safety. 
  • What self-fueled goals are. 
  • Why you should set goals that are possibly unattainable.
  • How bare minimum goals can actually make you more successful.
  • The importance of social connection for human happiness. 
  • How to create an intentional community to help you thrive.
  • The power of writing down specific goals.
  • Why you should express gratitude for yourself.
  • The problem with most meditation problems. 
  • How nationalism separates us from our humanness. 

Items mentioned in this episode include: 

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Published 2019-06-11

TMHS 356: 10 Ways To Increase Your Mental Power & Get Smarter NOW!

65 min Transcript
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We can all agree that for the most part, your level of fitness is within your control. But for some reason, we tend to think of our brain power as a fixed skill set. For years, you’ve probably heard people say that it’s best to learn new skills like instruments and languages as a child. And while it’s true that a child’s brain is more plastic than an adult’s, that doesn’t mean we can’t grow and learn throughout our lives. 

The human brain is designed to be adaptable at its core. In fact, studies have shown that the more active we keep our brains, the less susceptible we are to neurological diseases like Alzheimer’s and dementia. We should make it a point to focus on our brain’s fitness just as much as we focus on our physical bodies. 

This episode is full of tips and strategies you can use to maximize your intelligence, improve your memory, conserve your mental energy, and optimize your thinking. You’re going to learn practical tools you can apply in order to tap into the power of your mind. We’re going to cover mindfulness, changing your beliefs, and how to unlock the true potential of your brain. Get ready to take notes, you’re about to learn exactly how to get smarter! 

In this episode you’ll discover:

  • Why you shouldn’t reread chapters of books.
  • How to test your recollection skills, and why it matters.
  • Why cramming for a test doesn’t work. 
  • What the Pomodoro Technique is, and why it’s so effective. 
  • The importance of preserving your mental energy.
  • What it means to set non-negotiable rules for yourself. 
  • Why you don’t need experience to chase your dreams. 
  • The importance of having a place to think and daydream. 
  • How aerobic exercise can help your brain relax. 
  • The simple question you should ask yourself about your habits.
  • How to maximize your thinking by taking on different perspectives. 
  • The importance of being aligned and having a clear vision for your life. 
  • How mindfulness can help you better understand your thoughts.
  • The enormous payoffs of meditation. 
  • How practicing acceptance can help us make better decisions. 
  • The power of brain plasticity. 
Items mentioned in this episode include:

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Published 2019-06-05

TMHS 355: Embrace Your Story & Break Through Your Limiting Beliefs

81 min Transcript
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What holds you back from becoming your best self? What are the limitations and excuses that you see in your path? Chances are, those limits are self-imposed. Your potential is immeasurable, but for some reason, we tend to unconsciously self-sabotage. 

I know I am guilty of this, and you too have done it. We all have the habit of holding ourselves back with limiting beliefs. It’s simply in our nature. But if you want to reach your potential and become your best self, you have to start identifying and challenging those self-inflicted limits. 

Today I want to share my story of overcoming deeply ingrained beliefs from my childhood and taking authority over my own story. I’m also going to share three tips to help you break through your limiting beliefs. I hope this episode will inspire you to become the author of your story so that you can reach your goals and become your best self. 

In this episode you’ll discover:

  • How self-imposed limits stop us from reaching our goals. 
  • The main two reasons why we struggle in life.
  • How my life changed when I experienced health struggles. 
  • Where you should turn to for empowering advice. 
  • How to take your power back and become the author of your own story.
  • What your brain’s natural tendency is, and how to use it to your advantage.
  • How to consciously change your own story.
  • The importance of falling in love with the process of change.
  • How a mindset shift can lead to physical results.
  • Three tips to help you break through your limiting beliefs.
  • Why cultivating a vision of your end goal is so important. 
  • How to schedule affirming thoughts and ideas into your day.
  • Why optimizing your living space can promote good help. 
  • How being aware of your thoughts can help you change your reality.
  • The importance of finding purpose through serving others.

Items mentioned in this episode include: 

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Published 2019-06-03

TMHS 354: Game-Changing Fitness Advice From 10 Of The World’s Top Experts

68 min Transcript
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Fitness is often wrongly attributed as the single solitary driver of your overall health and body composition. Movement and exercise are important, but your overall wellness isn’t so one-dimensional; it encompasses sleep, nutrition, stress management, and more. 

Your fitness routine shouldn’t be your entire life—it’s just one piece of being a passionate, multi-faceted human being. You don’t need to spend countless hours in the gym in order to create a fit, healthy body. What’s more important is that your exercise routine is effective, functional, and rooted in science.

On this episode, we’re highlighting how to build an effective and comprehensive fitness routine. You’re going to hear ten powerful moments from past episodes on building strength, working smarter not harder, building a strong physical foundation, and more. So listen attentively, take notes, and apply the strategies that resonate with you! 

In this episode you’ll discover:

  • The definition of eccentric training, and how to take advantage of its benefits. 
  • What movement hygiene is.
  • The difference between flexibility and mobility. 
  • What you can learn from videoing your workouts. 
  • Why you have to earn the right to do certain exercises. 
  • The brain benefits of working out. 
  • Simple exercises you can incorporate into your routine for improved brain function. 
  • How many days per week you should incorporate HIIT. 
  • What muscular compensations are, and how they occur. 
  • The importance of moving your body functionally. 
  • Why simple habits like rest and stretching can improve your body composition. 
  • The power of basic bodyweight movements. 
  • How to get an effective core workout at your desk. 
  • What progressive overload is, and how it can help you get stronger. 
  • How the concept of mechanotransduction works. 
  • The importance of finding your tribe. 

Items mentioned in this episode include: 

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Published 2019-05-28

TMHS 353: Overcoming Our Secret Stressors & How To Stop Being Hangry - With Guests Sarah Fragoso & Dr. Brooke Kalanick

93 min Transcript
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When it comes to managing your health and finding a nutrition approach that works best for your body, it’s important to remember that what’s common and what’s normal are two different things. Just because certain experiences and symptoms are prevalent in our culture doesn’t mean that they’re ideal. 

For instance, well-known commercials insinuate that hanger (being so hungry that you become angry) is a common, laughable state of being. While hanger is a real emotion, it’s not necessarily something you should be experiencing on a regular basis. Controlling your hanger starts with understanding what’s physiologically happening in your body. 

On this episode, I’m joined by not one, but two incredible guests! Sarah Fragoso and Dr. Brooke Kalanick are here to share the science behind being hangry. You’ll learn about the five simple steps to balance your hormones, some surprising factors that could secretly be stressing you out, and how to customize your own personal healthy lifestyle with food, exercise, and stress management. Enjoy! 

In this episode you’ll discover:

  • Why practicing self-love is critical for your overall health.
  • What it means to own your moment. 
  • How women’s health issues are often overlooked and dismissed. 
  • The difference between common and normal.
  • What ACES stands for, and how it relates to your hormones. 
  • The link between cortisol and insulin. 
  • Main factors that influence chronic inflammation.
  • The two reasons why your blood sugar can rise.
  • A list of secret stressors you may not have considered.
  • How people pleasing can wreck your hormones and your health.
  • Why autoimmunity is more prevalent in women. 
  • The importance of electrolytes and the truth about being hydrated. 
  • Five simple habits you can implement in order to improve your health.
  • What it means to opt out of overwhelm. 
  • How your unique carbohydrate tolerance can change over time.
  • Recommendations for optimal thyroid health.  
  • The power of strength training for hormonal health.  

Items mentioned in this episode include: 

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Published 2019-05-21

TMHS 352: Self Assessment, Adjusting To Change, & Social Media Detox - With Guest Anne Stevenson

90 min Transcript
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Henry David Thoreau made an insightful point when he wrote, “Live each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influences of each.” Whether you’re in a season of challenges, conflict, joy, or change, each season holds its unique ups and downs. But if we dismiss the hard seasons, there’s a lot of growth and beauty that we could miss. 

On this episode, the lovely Anne Stevenson is back to talk about navigating those seasons of life, including her experience moving to the United States from Kenya, and what it was like to transition into motherhood. You’re going to hear Anne’s insights on relationships, productivity, finding a balance with social media, and fine-tuning your focus so that you can put your energy into the things that really matter. 

Anne is also answering your questions on finding a workout that you love, how to maintain your family’s healthy lifestyle around the holidays, as well as how we balance working in our business while we work on our relationship. Anne’s story highlights how to step into your power and focus on what truly matters, I hope it will inspire you to embrace the season of life that you’re in.  

In this episode you’ll discover:

  • Anne’s experience immigrating to the United States.
  • How experiences from childhood can influence you into adulthood. 
  • The cultural differences between Kenya and the US.
  • Why it’s important to get to the root of your emotions.
  • What it means to make a study of your relationship. 
  • Why Anne decided to take a social media detox, and what she learned from it. 
  • The truth about willpower and changing habits.
  • How Anne created a built-in accountability system during her social media detox. 
  • Tips for undergoing a successful and insightful social media detox.
  • How to add value on social media. 
  • What it’s really like to be married to a creative.
  • How to navigate eating healthy during the holidays. 
  • What it means to understand the seasons of your life.
  • How assessing your goals quarterly can make you more productive.
  • Why you should consider hiring a housekeeping service.  
  • The importance of being patient and kind to yourself. 

Items mentioned in this episode include: 

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Published 2019-05-14

TMHS 351: Nutrition Under the Sea: Beat Cancer, Boost Mood, & Fight Obesity

57 min Transcript
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It’s easy to get caught up in modern marketing, especially when it comes to nutrition. Here in the US, post World War II advertising led to increased consumption of processed food—including microwave dinners, canned food, and anything considered instant or convenient. And while you can still find many of these products on the grocery store shelves today, there is a huge movement around getting back to basics with our food. 

Something I’ve discovered throughout the years of fine-tuning my diet is that we can learn a lot by taking a comprehensive look at which foods our ancestors considered staples. Most coastal countries have been adding the superfood group of sea vegetables to their plates since ancient times. Seaweed and other underwater vegetables have long been known for their nutritional value, and today we’ve got the evidence to back up those claims. 

This powerhouse episode provides insights into the powerful health benefits of sea vegetables. You’re going to learn about nutrient density, preventative properties, and other fascinating research. This episode includes different types of powerful nutritional sea vegetables to begin consuming, practical ways to add them to your plate, as well as a few concerns to consider. 

In this episode you’ll discover:

  • The global history of eating sea vegetables.
  • What we can learn about nutrition from Okinawans. 
  • Why kelp can help improve your thyroid health.
  • The shocking statistics regarding iodine deficiency. 
  • Different ways to incorporate seaweed into your diet.
  • The health benefits of dulse. 
  • Which seaweed is referred to as the bacon of the sea.
  • The many disease fighting, preventative properties of sea vegetables.
  • What phytoplankton is, and how it can enhance your immune system.
  • Why DHA and EPA are so important for brain health.
  • How sea lettuce can aid in the digestion of beans. 
  • The incredible chelating effects of chlorella. 
  • How chelation works in the body. 
  • The link between fat loss and chlorophyll. 
  • Which superfood has the most protein, gram for gram. 
  • Potential dangers of consuming excess iodine. 
  • What to look for when purchasing seaweed and other sea vegetables.

Items mentioned in this episode include: 

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Published 2019-05-07

TMHS 350: The Secret Life Of Fat - With Guest Dr. Sylvia Tara

62 min Transcript
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What comes to mind when you think about fat? If you’re like most people, you probably associate a negative connotation with that word. But like most things when it comes to health, it’s simply not that black and white. While it’s certainly important to have control over your body fat percentage, fat has been overly demonized in our society.

Fat actually plays many critical roles within the body—it can affect the size of your brain, your hormone function, the efficacy of your immune system, and more. Because the function of fat is largely misunderstood, so many people fail when it comes to losing weight. In fact, there’s an entire industry dedicated to teas, pills, and diets that work against the body’s natural mechanisms.

Today we’re going to dissect what fat actually is, and its complex role in the human body. And there’s no one better to approach this topic than Dr. Sylvia Tara. In her new book, The Secret Life of Fat, Dr. Tara explores the cutting-edge science behind fat as an organ, its role in the body, and how to work alongside your body’s natural processes. Whether you want to lose fat or gain a better understanding of how your body works, I know Dr. Tara’s work will bring you a deeper understanding of the biology of fat. Enjoy!

  • How human perception of body fat has changed over time.
  • Why fat is an organ like the skin.
  • The link between leptin creation and fat.
  • How your fat and your hypothalamus are connected.
  • Why fat storage is a currency system.
  • The different types of fat and their roles within the body.
  • How brown adipose fat works.
  • Ways to increase your brown fat production.
  • The truth about sumo wrestlers’ bodies.
  • What beige fat is.
  • The link between fat storage and estrogen production.
  • Why it’s actually good to store fat.
  • How fat actually fights to stay on the body.
  • Why yoyo dieting can have long term implications on your body.
  • What the hormone ghrelin does and how it relates to hunger.
  • The link between fat and reproduction.
  • How intermittent fasting can help you boost your fat loss.
  • Why it’s actually harder for some people to lose body fat.
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Published 2019-05-06

TMHS 349: The Microbiome-Emotion Connection & The Truth About Antidepressants - With Guest Dr. Jillian Teta

63 min Transcript
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Emerging science regarding the role of the human gut just keeps getting better and more complex. Until recently, most of us considered the digestive tract a simple means of processing food and eliminating waste. But the entirety of the digestive tract spans thirty feet long, and it turns out our amazing gut controls much more than digestion. 

The entire body is an integrated, interconnected whole, in which the gut plays a huge role. 

The gut has implications on many systems in the body—including hormones, the immune system, and even emotions. 

Today we’re joined by an expert on all things gut health, digestion, and integrative medicine. Dr. Jilian Teta is a naturopathic physician, author, and leader in the field of digestive health. She’s here to help us understand the holistic role the gut plays within our bodies and how to optimize its function. So click play, write down what resonates with you, and enjoy! 

In this episode you’ll discover:

  • The link between the gut and emotions. 
  • What ENS means. 
  • The two different types of nervous systems and how they work.
  • How stress affects the digestive system (and vice-versa!) 
  • What enterochromaffin cells are, and how they’re related to serotonin levels.
  • Why low serotonin levels can lead to constipation. 
  • What sympathetic overdominance is. 
  • How SSRIs actually work within the body. 
  • The link between trauma and gastrointestinal disorders.
  • Why you should consider going on a daily walk to improve gut health.
  • What the Japanese term shinrin-yoku is, and why you should practice it.
  • The difference between movement and exercise. 
  • How to cultivate a supportive sleep environment. 
  • Simple lifestyle changes you can make to improve your digestive health.
  • The power of meditation. 
  • How orgasms can help you de-stress.

Items mentioned in this episode include: 

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Published 2019-05-01

TMHS 348: Diversify Your Mental Inputs And Step Into Your Purpose

76 min Transcript
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True wellness is multi-faceted—it encompasses nutrition, exercise, sleep, stress management, and so much more. Interesting research is emerging suggesting that we are healthier (and we live longer) when we have meaning and a sense of purpose in our lives. 

But what does it truly mean to have a purpose? This idea has become distorted in our culture. Words like passion and purpose are often overused and misconstrued. Uncovering your purpose is not always an enlightening epiphany. We are all passionate and purpose-driven, but sometimes stepping into that power is easier said than done.

The truth is, no one is going to give you permission to live the life that you want. You are not going to be handed your purpose on a silver platter—it’s something for you to discover, and ultimately choose for yourself. On today’s show, you’ll learn three specific steps you can take to diversify your thinking and walk in your purpose. I hope you’ll listen intently, take good notes, and become inspired to fully and authentically step into your unique purpose. 

In this episode you’ll discover:

  • How the concept of purpose has changed over generations. 
  • The truth about finding your purpose. 
  • Why it’s so important to diversify your thinking. 
  • What research shows about human brains syncing. 
  • Why surrounding yourself only with like-minded individuals can block your growth. 
  • The importance of learning from others’ wins (and losses!) 
  • How to become an idea machine. 
  • Why you should consider reading more fiction books. 
  • How developing your idea muscle helps you find your purpose. 
  • The importance of learning about and connecting with other cultures. 
  • Three steps you need to take to uncover your purpose. 
  • Why the word passion is often misconstrued. 
  • Where the word passion comes from. 
  • How looking back on your childhood can help you find your purpose. 
  • Why overthinking can stop you from having the life that you want.

Items mentioned in this episode include: 

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Published 2019-04-23

TMHS 347: How To Change Your State & Age In Reverse - With Guest Natalie Jill

67 min Transcript
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What holds you back from becoming your best self? Maybe you feel like it’s too late to find a career that you’re passionate about. Maybe you believe that you lack the motivation required to get started on your fitness goals, or maybe you simply doubt your worth and abilities.

The problem with these limiting beliefs is that not only are they entirely false, but the more we repeat them, the more they take root into our mindset. The key to reaching any goal begins with your mentality, so finding the ability to reprogram negative thoughts can totally change your life. Once you hear Natalie Jill’s story, you’ll know this to be true.

From getting started in the fitness industry in her late 30’s to totally transforming the way she thought about health and authenticity, Natalie has unmatchable experience in overcoming the mental barriers that can literally block success and health. Today you’re going to hear Natalie’s insights into overcoming your ego, reframing the way you think about aging, and so much more. Enjoy!

In this episode you’ll discover:

  • How Natalie’s personal health problems changed her mindset on aging.
  • The importance of authenticity and sharing your struggles.
  • What false assumed truths are.
  • How to keep your ego in check.
  • What the Transformation Triangle is, and how it can help you reach your goals.
  • Why taking massive action is overrated.
  • The difference between changing your mindset and resisting.
  • What it means to age in reverse.
  • How creating a vision board can help you get in touch with your subconscious.
  • Why validating excuses is a short-term solution.
  • What a Self-Imposed Stops is.
  • How to get clear about your goals.
  • Guidelines for planning your plate and expanding your food choices.
  • What modified fasting is.
  • Why you should consider omitting grains and dairy from your diet for ten days.
  • How gratitude can help you reach your goals.

Items mentioned in this episode include:

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Published 2019-04-16

TMHS 346: Top 10 Healthy Travel Tips + Science-Based Reasons You Need To Travel More

63 min
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Hopefully, by now, you have a lot of powerful tools in your superhero utility belt—smart sleep habits, an exercise routine that you love, mindfulness, and a well-rounded diet that supports your goals. But have you ever thought about travel as a way to enrich your overall health and wellness? We know that vacations can be relaxing, but science shows us that traveling actually has many health-affirming benefits.

Travel has been associated with lower rates of heart disease, better mental health, and a greater sense of connectedness. That being said, being away from home and out of your regular routine can take its toll on your body in the short-term. Traveling has been shown to negatively impact your immune system, digestion, sleep schedule, and skin.

Today you’re going to learn how to be your best self while traveling. This episode is loaded with ten practical tips you can use to support your body while you’re on the road. You’re going to learn about establishing good sleep habits away from home, how to optimize your digestion, and more. These ten habits have helped me immensely, and I hope you will put them to good use as well so you can feel your best while away from home.

In this episode you’ll discover:

  • The link between traveling and heart health.
  • How traveling can make your relationships stronger and more satisfying.
  • The truth about airplane air.
  • Why you should always keep a water bottle with you.
  • How jet lag and time changes can affect your microbiome.
  • Examples of resistant starches (and how they can help you while traveling).
  • When to take digestive enzymes.
  • How to support your microbiome when you travel.
  • Why you should set up a sleep sanctuary wherever you go.
  • How melatonin usage can backfire, and when it’s appropriate to use.
  • Ways to avoid constipation while traveling.
  • How the Puborectalis muscle works.
  • Why you should eat two serving of leafy greens every day.
  • How to find healthy meals while you’re away from home.
  • What kyphosis is.
  • How to support your body’s structure after a long flight or drive.

Items mentioned in this episode include:

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Published 2019-04-09

TMHS 345: The Science Of Stem Cells & How To Eat To Beat Disease – With Guest Dr. William Li

71 min Transcript
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There’s a ton of conflicting information about which foods you should keep off your plate. You name a food, it’s probably been vilified on some corner of the internet. Everything from coconut oil to rice, even entire food groups and macronutrients have been metaphorically hunted with pitchforks and torches.

This approach rarely serves anyone. You probably already know that food is medicine, and that what you choose to put on your plate can have incredible implications on your overall health. But instead of taking an extreme fear-based approach toward eliminating foods, what if we instead focused on abundance and expansion? Adding food to your plate that is scientifically proven to prevent disease is a much more logical and sustainable approach.

That’s why I think you’re going to love this episode with Dr. William Li. His groundbreaking research has had a positive impact on diseases such as cancer, obesity, and heart disease. In his new book, Eat to Beat Disease, he highlights how what you eat can help aid your body’s natural healing processes. This realistic approach contains tips that anyone can implement, no matter your lifestyle or dietary preferences. So click play, take notes, and use Dr. Li’s insights to add a helping of prevention to your plate!

In this episode you’ll discover:

  • Why food is a critical component of disease prevention.
  • How nutrition courses are treated in medical school.
  • What angiogenesis is.
  • How diseases like cancer can hijack the body’s angiogenesis.
  • What science actually says about eating soy products.
  • Surprising health benefits of eating chicken thighs.
  • The fascinating science on how the human body can regenerate.
  • Where most of the stem cells are located inside the human body.
  • The health benefits of eating dark chocolate.
  • How immunotherapy works
  • The role of the bacteria, Akkermansia muciniphila.
  • A list of fermented foods to help your gut bacteria flourish.
  • Why deprivation diets are unsustainable long-term.
  • How secondhand smoke can damage your DNA.
  • What telomeres are, and how to preserve (and lengthen!) them.
  • How to maximize the health benefits of turmeric.
  • The body’s five defense systems.
  • Why Dr. Li calls mangos the “grand slammer of all food.”   
  • The health benefits (and stipulations) of beer and wine.

Items mentioned in this episode include:

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Published 2019-04-02

TMHS 344: Real-World Motivation To Remind You Of Your Greatness

54 min Transcript
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No matter how dedicated you are to self-improvement, you’re bound to have a bad day every once in a while. We’re human, and that means sometimes we’re unmotivated, uninspired, or just plain cranky. It’s okay to have a bad moment or a hard day. But what truly matters is your ability to pivot and get back to your baseline of happiness and health.

The reason I felt so compelled to share this message is because I’ve recently been in that dark place. No matter what strategies or tools you use to get out of a funk, there’s no denying that listening to inspirational stories can help you channel your motivation. This episode is a compilation of motivating and thought-provoking interviews that you can turn to when you need a mood boost.

You’re going to hear eight incredible stories about improving your self-image, finding the lessons throughout hard times, and harnessing your power to create change. I hope you’ll listen intently, find the pieces that resonate with you and revisit them the next time you need to fill your cup.

In this episode you’ll discover:

  • My personal inspiration for putting together this compilation.
  • The two factorsthat go into building your subconscious mind.
  • How to proactively change your self-image.
  • Where self-confidence and self-worth come from.
  • How engaging in simple activities can contribute to your confidence.
  • Why your identity is like a thermostat.
  • How reading can help you change your identity.
  • What an expectation hangoveris, and how to overcome it.
  • How to use your difficulties as an opportunity to grow and improve.
  • Why being attached to old stories about yourself can stunt your growth.
  • What it means to truly take responsibility for your life.
  • How to find the balance of loving yourself, while also striving to improve.
  • Why you should consider muting notifications on your devices.
  • How to gauge whether or not a decision is right for you.
  • The importance of writing down your goals.
  • How to make positive decisions for your future self.

Items mentioned in this episode include:

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Published 2019-04-01

TMHS 343: The Paradox Of Progress & The Life-Changing Laws Of Emotion - With Guest Mark Manson

77 min Transcript
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Have you ever reached a goal, and then immediately felt unfulfilled or disappointed? Psychologically speaking, this is totally normal. Having big goals gives us a sense of purpose and a reason to look forward to the future. More importantly, striving toward those goals helps us feel connected and hopeful.

After becoming a best-selling author and reaching all of his life’s goals at only 29, Mark Mason felt a deep sense of malaise and depression. While that might sound counterintuitive, science says it’s totally normal to feel apathetic and blue after reaching a huge goal.

In his new book, Everything is F*cked, Mark dives into the psychology behind achievement, human happiness, and the importance of hope. Mark is on the show today to share his experience, along with the impressive science behind the human mind. You’re going to learn the powerful formula for perpetuating hope, how to hack your brain to create habits that stick, as well as how to truly measure happiness.

In this episode you’ll discover:

  • The surprising negative effects of Mark’s success.
  • Why hope is so important for the human mind.
  • What the paradox of progress is.
  • The role of religion in our society.
  • Three things that you need to create hope.
  • Why community is so important for human happiness.
  • The two different types of brains, and how they work.
  • How to create new habits and routines.
  • The link between discipline and self-loathing.
  • How physical activities can actually change your emotional state.
  • A history of lobotomies.
  • The relationship between emotions and the body.
  • How emotional intelligence works.
  • Why old experiences can leave you with a chip on your shoulder.
  • How human happiness works.

Items mentioned in this episode include:

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Published 2019-03-26

TMHS 342: Cross-Training Your Nutrition & Getting Honest About The Fitness Industry - With Guest Chalene Johnson

71 min Transcript
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Diet culture is confusing. With modern marketing, social media, and endless diet books, is it any wonder that people are confused about what to eat? The reality is, there is not a one-size-fits-all approach when it comes to diet. Different things work for different folks, and this can even vary throughout different seasons of life.

If you’re paleo or vegetarian and that works for you right now, more power to you. But being true to your health means valuing your body more than that label and being open-minded enough to consider that your needs might change one day in the future. Personalizing your nutrition approach (and being flexible!) is key to optimal health.

That’s why when I read 131 Method by Chalene Johnson, I knew I had to share it with you. The book doesn’t have a list of good and bad foods. Instead, it’s about honoring your own body, experimenting with your diet, and eating what makes you feel good. You are uniquely you, and your diet should be too. How powerful is that?

On today’s show, Chalene returns to the Model Health Show to help you challenge common food perceptions and stop thinking like a dieter. We’ll discuss how to become more metabolically flexible, and how to discover which foods work best with your body. If you’re ready to step away from destructive food habits and thought patterns, I know Chalene’s story will bring you a ton of value, insight, and empowerment.

In this episode you’ll discover:

  • Why Chalene begins her new book with an apology.
  • The reason why one-size-fits-all diet approachesdon’t work.
  • How Chalene literally changed her brain health.
  • The importance of giving yourself permission to experiment with food.
  • How marketing has infiltrated into our culture and affected the way we raise our kids.
  • What fast mimickingis and how it works.
  • The difference between fasting and starving.
  • What autophagyis, and why it’s so important for brain health.
  • The importance of setting a clear health objective.
  • How fasting can help you reset your gut and immune system.
  • The most powerful method for identifying food sensitivities.
  • What it means to cross train your diet.
  • How to teach your body to be more metabolically flexible.
  • Why cheating should not be in your food vocabulary.
  • What it means to choose your hard.

Items mentioned in this episode include:

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Published 2019-03-19

TMHS 341: 10 Daily Habits That Will Make You Smarter & More Successful

97 min Transcript
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Have you ever heard the statistic that we only use 10% of our brains? That’s not exactly true. While there are certain areas of the brain that perform at a higher level than others, brain imaging has proven that we use the majority of our brains even doing simple tasks like walking and talking.

This huge and pervasive myth goes to show that most of us know very little about how our brains actually work. Today, I want to talk about some tangible steps you can take to maximize your ability to learn and comprehend information. You can probably guess that diet and exercise play a role, but we’re also going to cover some interesting data on how things like social interaction and social media can affect your incredible brain.

This episode is full of simple habit changes you can implement to maximize your brain’s abilities, as well as the science to back it up. You’re going to learn about how small changes can have a lasting effect. We’re going to cover ten different areas that can help you maximize your brain power, so take full advantage of the tips that resonate most with you. Get ready to take notes, you’re about to learn how to boost your brain power!

In this episode you’ll discover:

  • How many servings of greens you should eat daily to protect your brain.
  • The importance of omega 3s, and how animal and plant sources differ.
  • How lifting weights contributes to neuroplasticity.
  • The number one exercise you should do on a daily basis.
  • How the vagus nerve works.
  • Some simple strategies for taking care of your gut health.
  • Examples of resistant starches, and why they’re important for gut health.
  • The health conditions that are associated with low levels of BDNF.
  • A direct correlation between brain size and waist size.
  • How social media can make you feel devalued.
  • The importance of regular sexual activity for cognitive function.
  • How sleep deprivation can diminish your ability to make healthy choices.
  • Tips for getting better sleep on a regular basis.
  • Why your brain needs water.
  • A simple formula for calculating how much water you should be drinking.
  • Why learning and reading can have a huge impact on your brain.
  • Lessons I learned from the distinguished Quincy Jones.

Items mentioned in this episode include:

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Published 2019-03-13

TMHS 340: Cognitive Enhancement Through Exercise & How Your Brain Actually Works - With Guest Dr. Wendy Suzuki

68 min Transcript
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What do you do to maintain the health of your brain? You probably already know about the importance of mental stimulation and problem solving for the health of your brain. But the truth is, our brain is an incredibly complex system that can be affected by many internal and external factors. Protecting your health isn’t as simple as doing a word puzzle—it’s a culmination of all of your daily habits and rituals.

Researchers are constantly uncovering new evidence about the interconnectedness of the human body, and the importance of creating healthy habits to protect all systems in the body, including the brain. Among the lifestyle choices you can implement to make a positive impact on your brain health, simple habits like exercise and meditation go a long way.

Dr. Wendy Suzuki is an expert in all things neural science and brain plasticity. Her evolving work has spanned from the brain’s ability to retain memory, to how exercise and meditation can improve cognitive ability, and how everyday anxiety can be harnessed for good. On today’s show, Dr. Suzuki is back to discuss brain function, cognitive enhancement, and how you can create routines that help your brain work at maximum capacity.

In this episode you’ll discover:

  • How brain plasticity works.
  • The science behind the mood-boosting effects of exercise.
  • How exercise can protect our brains from aging.
  • The power of meditation for the human brain.
  • How to create a ritual around meditation.
  • What cognitive enhancement is.
  • The three major areas of cognitive enhancement.
  • How aerobic exercise can help your hippocampus grow.
  • What BDNF is.
  • The two broad groups of cells in the human brain.
  • How exercise can improve your focus.
  • The effects that walking can have on your mood.
  • How neurons work in the brain.
  • The details of Dr. Suzuki’s exact exercise and meditation routine.
  • How a devastating loss helped Dr. Suzuki uncover her superpower.
  • What intenSati is.

Items mentioned in this episode include:

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Published 2019-03-06

TMHS 339: 4 Hidden Things That Could Be Destroying Your Sleep Quality

69 min Transcript
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Transforming your health on a holistic level means looking beyond the hours tracked at the gym, or how many macros you eat on a daily basis. Sleep is an incredible foundation for your overall health—and it’s one that you must lay the groundwork for on a daily basis. If you’ve read my best-selling book, Sleep Smarter, you already know that making small changes to your habits can pay off tremendously when it comes to getting better sleep and transforming your overall health.

But since the book was published in 2016, even more groundbreaking science has been released about how sleep can impact your brain, body, and function. It might seem like changing your sleep habits comes down to simple common sense, but the truth is that there are many factors and habits affecting our sleep quality—some that you might not ever consider being the culprit of a restless night.

Today we’re going to discuss four hidden things that might be interfering with your sleep quality behind the scenes. As always, we’ll dig deeply into the science, but you’re also going to walk away with practical tips and tools you can implement to get better sleep.

In this episode you’ll discover:

  • How your brain size actually shrinks when you’re sleeping.
  • Why the glymphatic system is so important for your brain’s health.
  • What REM means, and why it’s so crucial for a good night’s rest.
  • The four stages of sleep your brain goes through during a typical night.
  • How MSG can disrupt your sleep cycle and cause you to gain weight.
  • Hidden names for MSG that you should keep an eye out for.
  • The surprising link between MSG consumption and snoring.
  • What adenosine is, and how it works in your body.
  • How to counterbalance late night caffeine consumption.
  • Why you should consider cycling caffeine.
  • The importance of setting a caffeine curfew.
  • How your cell phone effects your delta brain waves.
  • Tips for taking a break from your wi-fi signal.
  • The link between eating more fiber and getting deeper sleep.
  • Why you need to be mindful about sugar before bedtime.
  • The importance of choosing high quality carbohydrates at night.

Items mentioned in this episode include:

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Published 2019-03-03

TMHS 338: The Truth About Hormonal Birth Control & How To Go Beyond The Pill - With Guest Dr. Jolene Brighten

79 min Transcript
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Because science is always changing, so is what’s considered normal in the healthcare industry. It’s astounding to think about a time when lobotomies were a normal procedure, or when leeches were considered a medical treatment. This is proof that when we know better, we can make more informed choices.

Being educated about your options, becoming empowered about your body, and choosing to act as your own advocate can go a long way when it comes to improving your health. This is exactly the message that Dr. Jolene Brighten teaches. She is a pioneer in the women’s health field, and her mission is to help women better understand the role of hormonal birth control and its effects, and how to make the best decisions for their own bodies and lifestyles.

This episode is an insightful look into hormones, birth control, and the far-reaching effects of women’s health on our society at large. Dr. Brighten’s experience and knowledge in this area is truly unmatched, and I know you will find useful information in her message. I hope this interview will inspire you to step into your power and take control of your body and your health.

In this episode you’ll discover:

  • The statistics of the birth control pill being prescribed solely for symptom management.
  • How the birth control pill actually works.
  • The troubling problem in the medical field with gender bias.
  • How birth control can actually make ovaries age.
  • The role of estrogen and progesterone in the menstrual cycle.
  • Why Dr. Brighten says women have superpowers.
  • Nature’s trick with rising estrogen levels during ovulation.
  • The three phases of the menstrual cycle.
  • The difference between progesterone and progestin.
  • How the liver and estrogen are linked.
  • The role of the microbiome in women’s health.
  • How you can better support your liver.
  • The importance of testosterone in the human body.
  • A surprising connection between birth control and autoimmunity.
  • The three main triggers of autoimmune disease.
  • Why you should have access to regular blood work.
  • What the fertility awareness method is, and how it works.

Items mentioned in this episode include:

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Published 2019-02-27

TMHS 337: The 5 Biggest Smoothie Mistakes

65 min Transcript
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As someone who didn’t like vegetables as a child, smoothies played a huge role in helping me begin consuming quality nutrition and resetting my palate. This is the case for many people—smoothies can be an incredible vehicle for getting in nutrients and starting your day off on the right foot. But not all smoothies are created equal, and it’s important to be mindful of what is going in your blender.

If you’re not paying close attention to what you’re putting in your smoothie, it can be easy to overload on calories and sugar, raise your insulin levels, or create a concoction that is totally contradictory to your goals. A health-promoting smoothie contains an essential foundation of fiber, protein, and micronutrients. Most importantly, your smoothie should be tailored to help you on your own unique journey.

This episode is all about helping you maximize the health benefits of the amazing smoothie. You’ll learn how to avoid the most common smoothie pitfalls. We’re also going to cover the number one question you should ask yourself before you fire up your blender. Smoothies can be a powerful tool for you to transform your nutrition, and I hope you’ll carry these tips into your routine in order to get the results you want.

In this episode you’ll discover:

  • How incorporating smoothies can help you reset your palate.
  • Why drinking smoothies helped me personally in transforming my health.
  • The number one questionyou should ask yourself before making a smoothie.
  • The incredible health benefits of turmeric.
  • How to incorporate superfoodsinto your smoothie.
  • Why consuming too much sugar (even from fruit) can lead to fat creation in the body.
  • The shocking amount of sugar that is found in common store-bought smoothies.
  • Specific examples of resistant starches.
  • How to get the maximum health benefitsof flax and chia seeds.
  • Why your smoothie should contain fiber.
  • How to get more protein in your smoothie.
  • The benefits of whole food protein sources.
  • How to ensure your smoothie will keep you satiated.
  • Why you should drink your smoothie more slowly and mindfully.

Items mentioned in this episode include:

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Published 2019-02-20

TMHS 336: The Surprising Connection Between Your Microbiome And Your Lifespan - With Guest Dr. Steven Gundry

89 min Transcript
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Have you ever thought about how long you will live? Have you ever considered what the late years of your life might look like? Just because aging is inevitable doesn’t mean that we have to sit back as our minds and bodies deteriorate over time.

While there is no fountain of youth, and no one can predict the future of medical advances, we aren’t totally helpless. There are certain tools and strategies you can take advantage of now to ensure not only a longer life, but a longer quality of life. In Dr. Steven Gundry’s new book, The Longevity Paradox, he highlights new research linking our quality of life to the overall function and health of our microbiomes.

On today’s show, Dr. Gundry is sharing incredible tips about sustaining longevity through your current habits and behaviors. You’ll learn about cultivating a healthy microbiome, how to eat for longevity, and how to protect your brain health as you age. I find Dr. Gundry’s work to be incredibly enlightening and empowering and I hope this episode will inspire you to become even more proactive about your health, and change the way you think about aging. Enjoy!

In this episode you’ll discover:

  • The shocking truth about our changing death rates.
  • What Dr. Gundry learned from living in a Blue Zone.
  • The importance of cultivating a youthful microbiome.
  • How your microbiome can control your appetite and cravings.
  • Why “calories in, calories out” doesn’t paint the full picture.
  • How the human microbiome has evolvedover time.
  • The gold standard procedure for diagnosing Celiac disease.
  • How to promote diversityof your microbiome.
  • Why mucus is important for longevity.
  • The link between your skin and your gut health.
  • How antibiotics end up in our food supply (even when it’s labeled antibiotic free)!
  • The two main killersof the microbiome.
  • How modern farming practices destroy the microbiome and contribute to leaky gut.
  • Why eating six small meals a day is harmful for longevity and brain health.
  • What the calorie restriction mimicking diet is.
  • Why changing your diet seasonallyis good for your microbiome.

Items mentioned in this episode include:

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