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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 2019-02-12

TMHS 335: How Sex Helps You Live A Longer, Healthier Life

53 min Transcript
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Science agrees: sex is good. Engaging in regular sexual activity not only feels great, but also has many health-promoting benefits. Because sex is so taboo in our culture, no one is really talking about this. That’s why I wanted to dig into the research and bring you a comprehensive look into how sex can help you live a longer and healthier life.

You probably already know that sex releases endorphins and contributes to cardiovascular health. But what if I told you that sex can promote cell growth in your brain, relieve pain similarly to morphine, and increase your overall functionality?

Today you’re going to learn the latest research on how having an active sex life can contribute to your mood, cognitive function, and general well-being. You’ll hear studies linking sexual activity to increased heart function, improved sleep, and a more powerful immune system. Additionally, I’m sharing a few tips for maintaining a healthy sex life. So click play, and let’s talk about sex!

In this episode you’ll discover:

  • How sex is linked to cognitive function.
  • The most powerful sexual organin your body (it’s not what you think!)
  • How sex triggers neurogenesis in the brain.
  • The hormones that are released during sex, and how they improve cognitive skills.
  • What the science says about sex and heart health.
  • How many calories are burned during sexual activity.
  • Which muscles are strengthened during sex.
  • How regular ejaculation can decrease the risk of prostate cancer in men.
  • Which hormone is known as “the cuddle hormone.”
  • The impact that frequent sex has on your body’s immune system.
  • How cortisol can help you get a better night’s sleep.
  • Why sexual intimacy can lead to less stress.
  • Tips for maintaining a healthy sex life as you age.

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 Podcast 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 2019-02-05

TMHS 334: Keto Myths And How To Go Complete Keto - With Guest Drew Manning

64 min Transcript
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The ketogenic diet is generating a lot of buzz these days. Headlines often refer to it as a fad, Atkins 2.0, and even warn of its potential issues long-term. But let's all remember this important fact: there isn’t one perfect diet suited for all humans. From bio-individuality to lifestyle differences, we all operate a little differently.

If done correctly, the ketogenic diet can be a powerful tool for burning fat, finding mental clarity, and improving digestion. To better understand the basic mechanisms of how keto works, today I’m bringing you one of the most qualified experts I know—Drew Manning. Drew is a NY Times bestselling author and outstanding coach who has done the research, written an awesome book about keto, and (most importantly) he walks his talk.

His new book, Complete Keto, is much more than your average cookbook. It covers all bases, from a basic framework of eating and biology, to the myths surrounding the keto diet. Additionally, Drew taps into the mindset shifts and emotional breakthroughs that are part of any lifestyle change. If you’re thinking about making keto part of your life, you’re going to need this information to succeed. Enjoy this conversation with the one and only Drew Manning!

In this episode you’ll discover:

  • How to maintain muscle mass on a ketogenic diet.
  • The mental benefits of following keto.
  • How to gain muscle and lose fat at the same time.
  • Why your brain loves ketones.
  • The neuroprotective benefits of the ketogenic diet.
  • What the keto flu is, and how to alleviate its symptoms.
  • The average amount of time it takes for the human body to get in ketosis.
  • Why it’s so difficult to overeat on a ketogenic diet.
  • The preferred testing method to determine if your body is in ketosis.
  • How ketosis can help your body tap into stored fat.
  • The shocking world record for consecutive number of days fasting.
  • What gluconeogenesis is.
  • The types of carbohydrates to eat on the keto diet.
  • Why salt has been demonized, and its crucial role in the body.
  • The truth about eating fat.
  • How mental and emotional healing play into weight loss.

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 Podcast 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 2019-02-04

TMHS 333: Dangerous Chemicals Hidden In Our Food Supply & The Food Industry's Playbook - With Guest Vani Hari

68 min Transcript
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It’s no secret, there’s a lot of confusion out there about what to eat. One day a popular article states the numerous health benefits of coconut oil, and the next day it’s labeled as poison. And while it’s true that sometimes the science changes, that’s rarely what’s going on here. It’s important that we understand where these studies come from, who is funding them, and why they’re being promoted.

Vani Hari, also known as the Food Babe, has advocated for not only herself, but all of us by challenging food companies and organizations and holding them accountable for their actions. Today, she is here to share information from her new book, Feeding You Lies.Vani is discussing the details behind how nutrition research is manipulated, and how the food industry generates fake information.

I hope this episode inspires you to become your own advocate for your health, and to understand where your food comes from. More importantly, I hope Vani’s story reminds you to never underestimate your power to cultivate change in the world. So click play, and enjoy!

In this episode you’ll discover:

  • The difference between fast food in the US and overseas.
  • How the food industry is similar to the tobacco industry.
  • Which two manufacturersuse the most sugar in their products.
  • How diet soda triggers cravings and contributes to weight gain.
  • What cellulose is, and how it is used in popular grocery items.
  • The meaning and purpose of trade groups.
  • How food industries incite smear campaigns.
  • The importance of understanding where informationcomes from (and who funds it!)
  • What astroturfing is.
  • The reality behind a trans-fat free label.
  • Why the gluten-free label can be misleading.
  • The truth about GMOs and non-GMO labeling.
  • Three importantquestions you should ask yourself before you eat.

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 Podcast 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 2019-01-30

TMHS 332: Your Body's Hidden Fat Loss System & The Metabolism Reset Diet - With Guest Dr. Alan Christianson

72 min Transcript
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If you do a lot of reading, you’ve probably seen tons of books and articles about topics like mental health, heart health, and gut health. But there’s one incredibly important, powerhouse organ that has been overlooked in this conversation—the liver.

In ancient cultures, the liver was thought to be at the root of human consciousness and self-awareness. But today, most folks hardly consider the health or function of their liver—and when they do, it’s typically after a night of drinking. The truth is, our livers play a huge role in hormone function, digestion, fat burning, and creating energy.

That’s why when I read Dr. Alan Christianson’s new book, The Metabolism Reset Diet, I felt like my wish had been granted! His smart, science-based approach to restoring liver function is exactly what has been missing from common knowledge. On today’s show, Dr. Christianson is sharing the basic mechanisms behind the liver, why it matters, and how you can hit the reset button on your metabolism.

In this episode you’ll discover:

  • The one thing that naturally thin people have in their favor.
  • How your body’s metabolism really works.
  • What leaky liveris (and how it plays a role in diabetes).
  • The three compartments in which the body stores fat.
  • How lipogenesis occurs in the body.
  • The two surprising sources of toxins.
  • How medications and supplements can interfere with liver function.
  • Why fatty liver disease happens.
  • What your liver and your muscles have in common.
  • The role of glycogen in liver function, and why it matters.
  • The truth about alcohol consumption.
  • A list of specific nutrients that are essential to liver health.
  • How to properly incorporate shakes into your diet.
  • The link between leaky gut and liver function.
  • Why sleep is critical for the health of your liver.
  • The biggest source of pollutionthat we are exposed to.

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 Podcast 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 2019-01-23

TMHS 331: The Muscle-Brain Connection

62 min Transcript
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You probably already know that proper nutrition and a solid sleep schedule play a huge role in your brain health and function. And with incurable neurodegenerative diseases like Alzheimer’s and dementia on the rise, it’s important to take control and implement preventative measures to protect your incredible brain.

On today’s show, we’re diving into the powerful science of the muscle-brain connection—specifically how exercising your body in turn strengthens your brain. You’re going to learn about numerous studies that link physical activity with cognitive function, memory, IQ, and creativity.

Most importantly, this episode will arm you with actionable steps you can implement, including three key exercises you can use to strengthen your miraculous brain. So click play, get ready to take notes, and let’s supercharge our brain health!

In this episode you’ll discover:
  • How exercise can make you more productive and efficient.
  • The link between strength training and brain plasticity.
  • What BDNFis and why it’s so important for brain function.
  • How exercise contributes to the function of your hippocampus.
  • The incredible link between IQ scores and daily exercise.
  • How strength training can help you cope with stress.
  • The role exercise plays in reproductive health.
  • Why your brain needs balance training.
  • Specific exercises and equipment you can use to improve your balance.
  • The importance of being functional in your workouts.
  • What proprioception is, and what you can do to increase it.
  • The three main types of exercise your brain craves.
  • How walking can improve your memory and creativity.
  • The number one exerciseyour genes expect you to do.
Items mentioned in this episode include:

* Download The Transcript

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 Podcast 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 2019-01-16

TMHS 330: The Science Of Hunger And The Set Point Diet - With Guest Jonathan Bailor

81 min Transcript
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Among the many illnesses plaguing the Western world, diabesity, the intersection between diabetes and obesity, is becoming increasingly prevalent. This is a deadly heath epidemic, and clearly the traditional model of “eat less and exercise more” is just not enough for many folks who are battling diabesity.

The solution to solving diabesity isn’t as simple as many people have been led to believe. Fighting diabesity involves improving multiple systems within the body, and naturally lowering the body’s setpoint. What most people don’t understand is that processes like hormones and inflammation are key to resetting the body’s function and fighting disease.

Today you’re going to learn the science behind conquering diabesity, and a framework for how to naturally lower your body’s set point. Jonathan Bailor is here to share what’s going on behind the scenes of the diabesity epidemic, and how to optimize the body’s systems in order to reach a healthier weight, reduce blood sugar, and live longer.

In this episode you’ll discover:

  • The shocking number of Americans that are diabetic or prediabetic.
  • What the body’s setpointis, and how it works.
  • Other types of setpoints that exists within the human body.
  • Why hunger is the hallmark of an unideal diet.
  • The definition of diabesity.
  • How hormones play a role in the body’s setpoint.
  • The role of leptin within the human body.
  • Why overweight individuals have more leptin in their blood stream.
  • How calorie restriction is like an ice bathfor your metabolism.
  • Why a mindset shift is crucial for solving the diabesity crisis.
  • The two things that are necessary to treat all diseases (including diabesity).
  • Three specific systemswithin the body that affect its setpoint.
  • The best sources of prebiotics.
  • How sex hormones play a role in the body’s weight.
  • The power of optimizing your hormone levels.
  • How to make eating high quality foods effortless.

Items mentioned in this episode include:

* Download The Transcript

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 Podcast 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 2019-01-08

TMHS 329: Stop Brain Shrinkage And Activate Your Healthy Brain Genes - With Guest Dr. David Perlmutter

86 min Transcript
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Scientist Neil deGrasse Tyson famously said, “The good thing about science is that it’s true whether or not you believe in it.” Even more fascinating is this truth: science is always changing. And if we want to live our best, healthiest lives, we need to be open minded to the ever-changing data, and consider how we can implement it into our lives in a realistic way.

Today’s guest has made it his mission to bring compelling research to the table, even when it means disrupting conventional wisdom, or changing the conversation in a way that isn’t always convenient or comfortable in our modern society. Dr. David Perlmutter is a Board Certified Neurologist, and the author of the New York Times Best-Seller, Grain Brain.

Today, Dr. Perlmutter joins us to share the new and emerging science that inspired the updated and revised version of his book. We’re digging deep into the topics of brain inflammation, neurological disorders, gluten sensitivities, and how you can prevent these illnesses. I know you’ll find this research equally fascinating and inspiring, so listen in, take good notes, and enjoy this interview with the incredible Dr. David Perlmutter!

In this episode you’ll discover:

  • The shocking sciencebehind the efficacy of Alzheimer’s medication.
  • What cytokines are (and how they relate to brain function).
  • The link between the microbiome and inflammation in the body.
  • What researchers at Harvard found about non-celiac gluten sensitivities.
  • How gluten consumption affects leaky gut.
  • The link between belly fat and the risk of developing Alzheimer’s disease.
  • How 20 minutes of aerobic activity per day can help your brain.
  • What BDNFis (and how it can give you a second chance!)
  • Four tips for increasing your neuroplasticity.
  • How CBD can help fight inflammation.
  • The truth about consuming artificial sweeteners.
  • How your prefrontal cortex and your amygdala differ when it comes to food choices.
  • The damaging effects of eating low quality meats.
  • How one night of bad sleep can disrupt hunger signals and emotions.
  • The link between gut bacteriaand mental health.

Items mentioned in this episode include:

* Download The Transcript

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 2019-01-06

TMHS 328: The Intersection Of Health, Fitness, And Faith - With Guest Isabel Price

76 min Transcript
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If weight loss and the process of reaching optimal health can be reduced to a simple science, why are so many people sick, unhealthy, and overweight? Don’t get me wrong, principles like hormone function and metabolism are very real, and building blocks like movement and diet do matter.

But here’s the thing: in most cases, people who find themselves unhealthy or overweight did not get that way from a place of positivity or happiness. It is times of extreme stress, grief, or general apathy that lead to many health problems and weight issues. There are plenty of intelligent and capable people in the US (and worldwide) who simply cannot reach their weight loss goals, especially on a long-term basis. Our rampant obesity epidemic is proof that there is a deeper issue at play.

Today’s guest, Isabel Price, has made it her mission to help people reach their health goals, uncover their best selves, and stop struggling with diets. Her spiritual approach emphasizes the importance of community and connecting with your innate worth. I hope you will listen to this episode with an open mind and take the principles to heart, no matter where you are on your journey.

In this episode you’ll discover:
  • Why changing your mindsetcan change your physical appearance.
  • How her mother’s health issues inspired Isabel’s career.
  • Why fear-based marketing is ineffective long-term.
  • What it means to treat your body like a sculpture.
  • Why Isabel doesn’t necessarily encourage her clients to lose weight.
  • The difference between having to take care of your body and gettingto take care of it.
  • Why your worth and your weight are not connected.
  • The two gifts we’re born with, and how they’re intertwined.
  • How all of your experiences culminated have prepared you for your future.
  • The two statements you have to believe in order to create change.
  • How Isabel’s mindset shifted after losing her mom.
  • The questionyou need to ask yourself to set realistic goals.
  • The details of Isabel’s health routine.
  • How to add more activity into your daily schedule.
  • The importance of community and creating real connections.
Items mentioned in this episode include:

* Download The Transcript

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 2019-01-01

TMHS 327: 5 Things To Quit Doing In 2019

71 min Transcript
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Creating new habits is an effective way to transform your health, skyrocket your growth, and reach your goals. But sometimes what holds us back the most are those beliefs and behaviors that we haven’t (yet!) given up.

Letting go of detrimental habits that no longer serve you can help you refine your focus, boost your energy levels, and uncover the ability to achieve your greatness. On some level, we all get stuck in these negative cycles. But the good news is, our brains are constantly evolving. With intention and an actionable plan, we can release destructive habits, and embark on a path to becoming our best selves.

This is my wish for you in the new year, and our topic for today’s show. I’m sharing 5 toxic habits you need to ditch in 2019, and sharing digestible and realistic action plans to help you get there. So listen in, take notes on what resonates with you, and put a plan in motion to ditch your old patterns, reprogram your brain, and step into your power.

In this episode you’ll discover:
  • The deeper meaning behind people pleasing.
  • How to differentiate the line between people pleasing and being kind.
  • Specific action steps you can take to break the cycleof people pleasing.
  • Why our brains seek out evidence to support our beliefs.
  • How to make your reality match your vision.
  • The importance of writing down your goals.
  • How to determine if your goals are big enough.
  • The main reasons why we procrastinate.
  • Why stress and procrastination go hand-in-hand.
  • How procrastination can cause decision fatigue.
  • The link between depression and living in the past.
  • How to turn your past hardships into a learning experience.
  • Four action steps you can take to change your identity.
  • The danger of being a perfectionist.
  • How focusing on perfection can inhibit you from reaching your goals.
  • Why good is better than perfect.
Items mentioned in this episode include:

* Download The Transcript

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 2018-12-25

TMHS 326: Secrets To A Healthy Family - With Guest Braden Stevenson

47 min Transcript
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Science has shown us again and again: humans are a direct product of our environment, and this is especially true for children. They are particularly susceptible to influence during their developmental years, which is exactly what makes parenting both the most important job and the most difficult job.

I know this to be true, because it has taken me years of reflection and self-awareness to unlearn some of the patterns and beliefs that I absorbed during my own childhood. And while I know there is no such thing as a perfect parent, I do my best to instill my children with principles of love, confidence, and of course, health.

On today’s show, I’m joined by a special guest, my youngest son Braden. You’ll hear his seven-year old perspective on health, wellness, and gratitude (and of course LEGOs!) I’m also sharing my experience of building a culture of health in my own family. You’ll learn some of the most important insights I’ve learned as a parent, and why creating a conscious environment for your family can be so powerful.

In this episode you’ll discover:
  • What it means to create a template for your children.
  • The importance of conscious parenting.
  • Why being present is one of the best gifts you can give your children.
  • How to find balance between having control and letting kids have experiences.
  • Why being an attentive parent is so crucial.
  • The details of Braden’s morning routine.
  • A list of Braden’s favorite foods.
  • Why failure is an important part of learning and growing.
  • The importance of drinking water for overall body function.
  • Two of Braden’s favorite activities for strengthening his brain.
  • How to create structure despite having a busy schedule.
  • The power of a consistent nighttime routine.
  • What it means to be a benevolent dictator in your household.
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 2018-12-19

TMHS 325: Take Control of Your Financial Health - With Guest Jemal King

80 min Transcript
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You probably already know that your health is much more than what you put on your plate or how many hours you spend in the gym. Your overall health is a culmination of the quality of your relationships, your spiritual well-being, and your thoughts and beliefs.

When you start to think about your health from a more holistic approach, you can then identify areas in which you can improve. For many people, one of the biggest challenges is how they think about money. Whether your parents instilled certain beliefs in you, or you learned them in school, many of us are held back by these ideas about money, where It should come from, and what our financial potential actually is.

Today’s guest, Jemal King, is here to share his incredible story about how he created multiple businesses and streams of income through changing his mindset. You’re going to learn five of Jemal’s insightful (and actionable) principles that you can implement in order to leave behind your limiting beliefs about money, and start creating a greater vision for yourself and your future.

In this episode you’ll discover:

  • How Jemal got into the family business of law enforcement.
  • The experience that made Jemal realize there was another level of success.
  • Why Jemal’s mindset shifted after a crazy night on the job.
  • How Jemal got started as a real estate investor.
  • The importance of building multiple streams of income.
  • What it means to let your vision develop your business.
  • The significance of creating an elevated circle of influence.
  • What it means to surround yourself with people who sharpen your iron.
  • Why time is your greatest asset, and what it means to get out of the hole.
  • The importance of being specific in your vision.
  • What it means to become a fortune teller.
  • How to build generational wealth.
  • The difference between having thoughts and having a vision.
  • How you can free yourself from self-imposed limitations.

Items mentioned in this episode include:

* Download The Transcript

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 2018-12-09

TMHS 324: Build Your Mental Fitness And Become Relentless - With Guest Tim Grover

65 min Transcript
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What separates the good from the great? Whether we’re talking about sports or entrepreneurship, it’s undeniable that there are incredible traits that all successful people have in common.   

Tim Grover has helped elite athletes and entrepreneurs take their skills to the next level by fine-tuning their mindset and building mental toughness. His wisdom and insights are applicable to your journey regardless of your goals.

On today’s show, he’s sharing the guiding principles from his book, Relentless. You’ll learn about the three different distinctions of individuals, and the mindset that determines their success. We’re discussing the importance of listening to your instincts, how to create results, and how you can apply these principles to every area of your life.

In this episode you’ll discover:

  • The importance of eliminating distractionsin the gym.
  • How the mind gets trained to follow instructions.
  • The benefits of having a results-oriented mindset.
  • How listening and observing can help you become empowered.
  • What it means to be relentless.
  • The three categories of people that Tim describes in his book.
  • What it means to be a cleaner (and how it correlates with success!)
  • The lessons that Tim learned from watching Michael Jordan play basketball.
  • Why there are no secrets to success.
  • The difference between dealing with pressure and handling pressure.
  • Why delaying happiness is so dangerous.
  • How listening to your instincts can make you more successful.
  • The importance of having the audacity to listen.
  • Why being selfish can actually help you serve others.

Items mentioned in this episode include:

* Download The Transcript

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 2018-12-04

TMHS 323 - Meal Prep Commandments & How To Increase Your Kitchen IQ - With Guest Kevin Curry

72 min Transcript
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No matter what your personal health and fitness goal is, food is an integral part of the equation. Food can fuel you, assist in your body’s healing processes, or help you change your overall body composition.

If there’s one person who works tirelessly to make healthy food accessible, it would be Kevin Curry. He’s built an incredible online community where he inspires men and women to eat healthy and learn about cooking, without sacrificing flavor or the joy of eating.

On today’s show, Kevin is sharing his wealth of knowledge about how to make cooking healthy food realistic and attainable, regardless of your budget or time constraints. We’ll discuss a few of Kevin’s key kitchen commandments, and how you can incorporate satisfying meals into your routine.

In this episode you’ll discover:

  • How a Facebook photo inspired Kevin to learn more about nutrition.
  • The story behind how FitMenCook got started.
  • What it means to increase your kitchen IQ.
  • Why learning about flavors is an essential part of cooking.
  • What an aspirational buyis, and how to avoid it.
  • The importance of having variety in your diet.
  • How to set measurable health and fitness goals.
  • Why trying to entirely overhaul your diet can backfire.
  • The value in taking breaks from meal planning.
  • How to recreate your favorite restaurant meals at home.
  • The danger behind the idea of eating solely for fuel.
  • Why you should consider multitasking in the kitchen.
  • How to incorporate different cuisines into your routine.
  • Why you should treat your meal prep like a HIIT workout.
  • The real-life experience that inspired Kevin to create budget-friendly meals.
  • Why food is a universal language (and why Kevin translates his recipes to Spanish!)

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 2018-12-03

TMHS 322: How to Beat Anxiety & Become Unstoppable - With Guest Craig Ballantyne

73 min Transcript
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While anxiety disorders are on the rise, the stigma of mental illness prevents many individuals from seeking help. Mental health conditions are a silent epidemic—one that has enormous impacts on our economy, society, as well as the individual’s personal and professional goals.

Today’s guest, Craig Ballantyne is here to share his personal journey with overcoming anxiety, as well as how he educates his clients to do the same. He has coached hundreds of entrepreneurs and elite performers to live their best lives through breaking out of the prison of anxiety.

Craig will share proven (and practical!) strategies you can utilize to improve your mental health. You’ll learn a proven plan you can implement in order to overcome anxiety, and find the clarity necessary to become your best self.

In this episode you’ll discover:

  • The details of Craig’s first anxiety attack.
  • What the physical symptoms of anxiety feel like.
  • The link between social media and anxiety.
  • What it means to have entrepreneurial anxiety.
  • Major factorsthat often lead to increased anxiety.
  • Why anxiety is like a black box.
  • How to handle negative emotionsin a positive way.
  • Why labeling yourself can hold you back.
  • What it means to be misaligned (and how it can lead to anxiety).
  • Specific strategiesyou can use to reduce anxiety.
  • How to align your daily habits with your values.
  • The importance of practicing introspection.
  • What it means to watch the movie of your day.
  • How to set a 10x plan for your life.

Items mentioned in this episode include:

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Published 2018-11-27

TMHS 321: The Top 10 Ways To Fortify Your Immune System

69 min Transcript
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As we head into the winter months, illnesses like the cold and the flu become more prevalent. In order to protect yourself and your family from seasonal viruses and infections, it’s important to keep your immune systems in check, particularly during a seasonal transition.

Supporting a healthy immune system can take many forms, including appropriately nourishing your body with immune-boosting foods, using exercise to prevent stagnation of the lymphatic system, and getting quality sleep. Most importantly, the key to maintaining health is understanding the role of the immune system, and how to fortify it on a consistent basis.

On today’s episode, we’re diving into the complexities of the incredible, powerful, and highly-intelligent immune system. You’ll learn ten practical tools and strategies you can incorporate into your routine to maintain wellness, not only during cold and flu season, but all year long.

In this episode you’ll discover:

  • The different types of cells that make up your immune system.
  • What T-cells are, and their function within the body.
  • How the human body is able to build immunity.
  • The fascinating science behind the healing powers of bone broth.
  • What to look for in a Vitamin D supplement.
  • The surprising link between Vitamin D deficiencies and autoimmune diseases.
  • Which foods contain high levels of Vitamin C.
  • A common misconceptionabout the best time to take Vitamin C.
  • Where the majority of the immune system is located.
  • What the glymphatic system is, and how it relates to sleep.
  • How to reset your body’s circadian rhythm.
  • The most effective types of exercise for supporting your immune system.
  • What rebounding is, and why it is beneficial for lymphatic flow.
  • How many ounces of water you should drink on a daily basis.
  • Why exposure to cold temperatures is actually good for your body.
  • How medicinal mushrooms can modulate your immune system.
  • The importance of eating seasonally.

Items mentioned in this episode include:

 * Download The Transcript

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Published 2018-11-20

TMHS 320: The Science Of Gratitude & How The World's Top Achievers Utilize It

55 min Transcript
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As we enter the holiday season, the principle of gratitude is front of mind for many of us. Without a doubt, there is true value in expressing gratitude in your life. This is a powerful tool for boosting happiness, improving health, and creating success.

On today’s show, we’re highlighting a handful of insightful moments about the power of gratitude from recent episodes. You’ll hear a compilation of stories from successful individuals who have used gratitude to change their situations, improve their health, overcome obstacles, and gain an overall appreciation for life. I hope these incredible testimonies help you understand how and why to incorporate gratitude into your routine, and inspire you to be grateful throughout this holiday season, as well as into the new year.

In this episode you’ll discover:

  • How a simple gratitude practice can help improve your sleep quality.
  • The link between gratitude and serotonin.
  • Why gratitude is the easiest way to change your life.
  • How gratitude can transform your perspective on the past, present, and future.
  • The power of finding meaning and fulfillmentthrough giving back.
  • How hitting rock bottom and surrendering can be an incredible gift.
  • Why positive affirmations can change the way you think about yourself.
  • The importance of making a positive impact within your community.
  • What it means to find a gatekeeper in terms of happiness.
  • How changing your mindset can literally change your life.
  • The danger of delaying your happiness based on external conditions.
  • What it means to be blissfully dissatisfied.
  • The importance of goal setting from a place of abundance.
  • A powerful link between gratitude and agency.
  • How to use text messages to incorporate gratitude into your daily routine.
  • The difference between reacting and taking action.

Items mentioned in this episode include:

* Download The Transcript

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 2018-11-13

TMHS 319: Eating For Cognitive Power & The Truth About Brain Food - With Guest Dr. Lisa Mosconi

70 min Transcript
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The human brain is a truly incredible organ. From storing our favorite memories to holding our ability to learn new information, the brain is a fascinating and complex structure that holds many roles within the body. The science behind brain function can be overwhelming, but today’s guest is going to break it down for you in a realistic, digestible way.

Dr. Lisa Mosconi studies the intersection of neuroscience and nutrition, more specifically how what we eat affects the health of the brain. She is also the author of one of my new favorite books, Brain Food.

On today’s show, she’s sharing the fascinating science behind how diet influences brain function long-term, and how to bring the most important pieces of research into your daily diet. We’re going to cover how you can actually eat for maximum brain power and disease prevention, and break down the nutrients and foods you can realistically incorporate into your lifestyle.

In this episode you’ll discover:

  • The importance of distinguishing between scientific data and commonly held opinions.
  • What nuclear medicine is.
  • The surprising truthbehind how genetics affect your risk of Alzheimer’s disease.
  • How the blood brain barrier works.
  • The main difference between brain cells and other cells in the body.
  • What a brain reserveis, and how it works.
  • Exactly what the brain is made of.
  • How systemic inflammation affects the brain.
  • The difference between dietary cholesterol and cholesterol in the brain.
  • A list of nutrients that are critical for healthy brain function.
  • Why organic food is important, particularly for women.
  • The link between menopause and Alzheimer’s disease.
  • What xenoestrogens are, and why you should avoid them.
  • Why supplementing DHA can be dangerous for certain individuals.
  • The best animal and plant sources of Omega-3.

Items mentioned in this episode include:

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Published 2018-11-07

TMHS 318: Thinking faster and better (and how to recover from the mistakes you make) - With Guest Jim Kwik

62 min Transcript
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How we think influences every aspect of our lives, from personal development and creating habits to how we show up in our relationships. If we can simply implement small shifts in our perspective, then we can transform our lives in immense ways.

If there’s anyone on the planet that knows about using thought to boost productivity, it’s world-renowned learning expert, Jim Kwik. On today’s show, we’re discussing the importance of building memory fitness, and the power of identity. You’ll learn mind-blowing hacks to broaden your perspective, optimize your thinking, and boost your productivity.

As always, Jim is bringing you practical and effective tips that you can use to elevate the way you think. You’re about to uncover powerful tools that truly hold the potential to change the way you think and behave.

In this episode you’ll discover:

  • The surprising effects of decision fatigue.
  • What it means to live in a knowledge economy.
  • The importance of having internal resourcefulness.
  • How books and podcasts can help you broaden your perspective.
  • The two most powerful wordsin the English language.
  • How to strengthen your decision making muscles.
  • What the six thinking hats are, and how they can help you maximize your thinking.
  • How a shift in identity can spark transformation.
  • The powerful implications of thinking of your problems as puzzles.
  • How to find a balance between logic and emotional thinking.
  • Why knowledge is not power.
  • The three areas in which technology cannot replace humans.
  • How to recover from making mistakes.
  • Why the fear of judgment can halt your progress.
  • The correlation betweenfailure and success.

Items mentioned in this episode include:

* Download The Transcript

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Published 2018-11-05

TMHS 317: The Heart Masterclass: Blood Pressure, Blood Sugar, & 4 Steps To Perfect Heart Health

78 min Transcript
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The heart is one of the most complex and important organs within the human body, yet its function and mechanics are wildly misunderstood. This needs to change. Heart disease is the leading cause of death in the United States, and those statistics don’t seem to be changing for the better anytime soon.

On today’s episode, we’re going behind the scenes of the heart to uncover the truth about blood pressure, hypertension blood sugar, and cholesterol. You’ll learn the mind-blowing science about the heart’s electromagnetic field, and the heart-brain connection.

Most importantly, you’ll discover the tools and knowledge necessary to take ownership over your incredible heart. This episode contains four proven (yet simple and realistic!) actions you can take to protect your heart from disease so that you can live your best life for years to come!

In this episode you’ll discover:

  • The shocking number of Americans that die from heart disease every year.
  • Which type of heart disease is the most common.
  • How congestive heart failure happens.
  • What cardiomyopathy is.
  • The importance of becoming empowered about your heart health.
  • How big the heart actually is, and how much it weighs.
  • The interesting reason why you rarely hear about heart cancer.
  • How blood pressure is controlled within the body.
  • The link between diabetes and heart disease.
  • Why statins are often not the best solution for high cholesterol.
  • The connection between heart disease and cholesterol.
  • How processed sugar effects the circulatory system.
  • Which organ generates the most powerful electromagnetic field in the body.
  • How your positive emotions can literally influence other people.
  • The benefits of eating dark chocolate.
  • Foods to avoid in order to manage your blood sugar.
  • The two best forms of exercise for heart health.
  • How much you should aim to walk on a daily basis.
  • The link between stress and inflammation.
  • Four specific action steps you can take to reduce your risk for heart disease.

Items mentioned in this episode include: 

* Download The Transcript

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 Podcast 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 2018-10-31

TMHS 316: How To Create Beliefs That Empower You - With Guest David Meltzer

65 min Transcript
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What could you accomplish if you gave 100% of your effort to the things that truly matter? What if you wholeheartedly committed to your goals, and always went the extra mile? Too many of us only work at 99% capacity (or less), and then feel defeated when we can’t produce results.

Today’s guest is a huge proponent and example of how giving 100% can change your life, help you reach your goals, and serve others along the way. David Meltzer is the co-founder and CEO of Sports 1 Marketing, which is arguably the most notable marketing firm in the world. He is a true leader, a successful businessman, and overall inspiring human being.

David has an extraordinary story of rising to the top, failing, and then reengineering his life and redefining success in a deeper, more meaningful way. His story is a powerful testimony of what can happen when you decide to give 100%, sharply define your focus, and consistently practice gratitude.

In this episode you’ll discover:

  • The danger in attaching your happiness to outcomes.
  • Why asking for advice from people we love can lead to resentment.
  • The number one way you can prepare yourself for the things you want in life.
  • What it means to elevate your vibration (and how it can help you accomplish more!)
  • The importance of surrounding yourself with successful individuals.
  • Why no experience is inherently good or bad.
  • How radical humility changed David’s life.
  • Why a victim mentality can diminish your potential.
  • The four guiding principles on which David built his life and business.
  • What it means to be a student of your calendar.
  • How to attract abundance.
  • What it means to go the empty mile.
  • The importance of being consistent on a daily basis.
  • What it means to pay a dummy tax.
  • The number of mentors you should have at all times.
  • Why (and how) David started prioritizing his health as his greatest expense.
  • The multitude of benefits that come from serving others.

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 Podcast 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 2018-10-23

TMHS 315: Healing Through Humor And Having The Courage To Be Yourself - With Guest JP Sears

69 min Transcript
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Personal development comes in many forms. Whether you invest your time in learning from books and podcasts, or cultivate habits like journaling or meditating, there are incredible benefits to making an effort to become a better person.

But sometimes, growth isn’t about changing yourself, but instead channeling the most innate and authentic aspects inside of you, and finding the courage to share those things with the world. Our guest today has done just that.

JP Sears is a YouTuber, comedian, emotional healing coach, and curious student of life. His story entails channeling his natural tendency to use humor as a coping mechanism, and instead using his humor to heal, connect, and entertain others. His perspective will inspire you to connect with your most authentic self, find the audacity to follow your dreams, and become the best version of yourself possible.

In this episode you’ll discover:
  • The important link between humor and human connection.
  • How JP’s past led him to fall in love with comedy.
  • What it means to use your insecurities to heal and improve.
  • How comedy can become a source of destruction.
  • What inspired JP to become a life coach.
  • Why fear and authenticity often go hand-in-hand.
  • How to use laughter as a means to become a better person.
  • The power of embracing fear and following your heart.
  • What it truly means to be authentic.
  • How our minds and our hearts often disagree.
  • Why being yourself is the best gift you can give yourself.
  • What it means to transform your greatest curse into your greatest blessing.
  • The biggest lessons JP has learned in his marriage.
  • What it means to think of your partner as a teacher.
  • Why marriage is like a mirror.
  • The importance of curating your social media feeds.
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 Podcast 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 2018-10-17

TMHS 314: The Surprising Benefits Of Helping Others & The Truth About Thirst - With Guest Scott Harrison

79 min Transcript
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I love teaching people about the profound impacts of exercise and how to use food as medicine. But when it really comes down to it, we are privileged to even have the opportunity to think about our health on a holistic level. Secondary only to oxygen, water is the most vital nutrient. Having the ability to drink clean water is at the very foundation of our well-being and longevity.

The sad truth is, almost 1 in 10 people worldwide live without clean water. Without clean water, diseases thrive, education is negatively impacted, and economies suffer. This is something many of us take for granted.

Today’s guest, Scott Harrison, has made it his personal mission to bring clean water to developing countries through his nonprofit organization, Charity: Water. However, he wasn’t always so philanthropic. After spending a decade indulging in the nightclub scene and thinking only of himself, Scott decided to implement an incredible lifestyle shift. His story of transformation and redemption is an incredible testament to the power of service.

In this episode you’ll discover:
  • The powerful science behind the brain and giving.
  • Why Scott’s old lifestyle was an insatiable pursuit.
  • One key question Scott asked to transform his life.
  • The volunteer experience that inspired Scott to create Charity: Water.
  • How Scott used his nightclub network to raise money and awareness.
  • The appalling number of children that die every day from drinking dirty water.
  • Why charities get a bad rap (and how Scott spoke to those objections!)
  • How Charity: Water uses technology to be more transparent.
  • Why guilt and shame are ineffective marketing techniques.
  • The issue that Scott has with the phrase “giving back.”
  • How Charity: Water works with local partners in the communities they serve.
  • The staggering statistics on diseases caused by dirty water consumption.
  • One of the top reasons why girls in developing countries drop out of school.
  • The devastating suicide story that inspired Scott to work harder.
  • How one nine year old girl helped over 100,000 people get clean water.
Items mentioned in this episode include:

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Published 2018-10-10

TMHS 313: Building Your Will To Improve, Cultivating Peace, & What Makes Model Health

113 min Transcript
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If there’s one guest who is the most requested on the Model Health Show, it would be the lovely Anne Stevenson. Anne is my wife, my very best friend, and the Operations Manager for our business. Everything that I have accomplished would not be possible without her by my side.

I’ve interviewed Anne here on the show before, so today we thought we’d try something a little different. On this episode, we’re turning the tables and Anne is interviewing me. I had no idea what to expect going into this interview, but Anne brought it big-time with her thought-provoking questions. (I think she might be the next Oprah).

We’re covering my background, including my childhood and the important lessons I learned early in life. You’ll learn more about my experience recovering my health, and how it influenced my career. We’ll talk about relationships—from co-parenting, to working with your spouse on a daily basis. Additionally, we covered the topic of mindset, including developing a sense of calmness and confidence, and what it takes to find true fulfillment. We both put a lot of heart into this episode, we hope you find valuable insights to inspire you to transform your life.

In this episode you’ll discover:

  • The culture I grew up in, and how it set the stage for later health problems.
  • What being biracial taught me about acceptance.
  • The first person in my life who instilled the importance of education.
  • How to decide to stop being aggressive and self-centered.
  • My greatest inspirations in life.
  • The experience that sparked my thirst for knowledge (and passion to help others).
  • The importance of honoring your standards.
  • What my morning routine looks like (and what I’ve learned about being flexible!)
  • How to gracefully distance yourself from toxic relationships.
  • The biggest lessons I’ve learned from co-parenting.
  • My advice for couples who work together.
  • Why changing your health actually means deciding to shift your identity.
  • How to clean up your social media feeds, and set a standard in your home.
  • The key to finding true fulfillment.
  • Two life-changing lessons I’ve learned from The Model Health Show.
  • The link between kindness and authenticity.
  • How to get others on board with your vision.
  • The main piece of advice I would give my children about being successful in their lives.

Items mentioned in this episode include:

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Published 2018-10-02

TMHS 312: Reclaim Your Time, Build Your Life Resume, & Why Experience Is Overrated - With Guest Jesse Itzler

66 min Transcript
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Productivity is not a superpower, but a result of effective time management. Roman philosopher Seneca said, “It’s not that we have a short time to live, but that we waste a lot of it.” Today, that sentiment is even more true than it was in the Roman years. With the advent of cell phones, social media, and television, we’re more disconnected than ever.

That’s why I’m so excited to share today’s guest with you. Jesse Itzler has done plenty of impressive things with his time. From managing Run-DMC to starting and selling profitable businesses, to running 100-mile ultra-marathons, Jesse has had a successful life thus far. But recently, he started thinking about how to better manage his time and channel his intuition. This journey led him to a monastery in upstate New York, where he spent 15 days learning incredible life lessons.

On this episode of the Model Health Show, Jesse is sharing the powerful lessons he learned from his experience living with monks. He’s sharing powerful tips about effective time management and focus, how to truly express gratitude, and how to find happiness while pursing your goals. His story is full of incredible wisdom and insight, I hope it will inspire you to unplug, reevaluate your priorities, and live up to your potential.

In this episode you’ll discover:
  • How Jesse fell in love with hip hop (and ultimately became the manager for Run-DMC!)
  • The catalyst that inspired Jesse to go live with monks.
  • How to create your own luck and make things happen in your life.
  • The meaning of building your life resume.
  • What the greatest secret weapon we all possess is.
  • How the concept moderation is often used as an excuse.
  • The misconceptions that Jesse held about monks.
  • How to be more intentional about how you spend your time.
  • A simple test you can use to identify what areas in your life to improve.
  • The importance of consistently practicing gratitude.
  • What it means to dodge the arrows.
  • Why Jesse’s wife set up a 40-minute fake commute.
  • How (and why!) to identify the places where you can think best.
  • Why experience isn’t as important as most of us think.
  • What monotasking is, and how you can use it to ramp up your productivity.
  • The importance of saying no.
  • How decision fatigue impacts your energy levels.
Items mentioned in this episode include:

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Published 2018-10-01

TMHS 311: The Nature Of Consciousness, Precognition, & An End To Upside Down Thinking - With Guest Mark Gober

64 min Transcript
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Have you ever been thinking about a friend or family member, and then seconds later they called you? Have you ever had anxiety or a premonition about something bad occurring—and then it did?

The very nature of human consciousness is puzzling, complex, and largely understood. On today’s show, we’re diving into the fascinating science behind consciousness, the brain, and human existence.

Today’s guest, Mark Gober is the author behind the new revolutionary book, An End to Upside Down Thinking, which explores the compelling evidence behind human perception and awareness. His work will inspire you to rethink your outlook about existence, meaning, and overall worldview.

In this episode you’ll discover:
  • The process behind how Mark wrote An End to Upside Down Thinking.
  • What materialismis, and how it relates to our existence.
  • The number two question remaining in all of science, according to Science Magazine.
  • The difference between correlation and causation.
  • An example of approximation in the human body.
  • Why understanding consciousness causes a reversal of our basic identity.
  • How the brain is like a TV antenna.
  • The meaning of the collapse of the wave function.
  • What terminal lucidity is.
  • How entanglement works(and why it stunned Einstein!)
  • The phenomenon that is actually faster than the speed of light.
  • What precognitionis, and the physical signs the body displays.
  • The truth about remote viewing.
Items mentioned in this episode include:

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Published 2018-09-25

TMHS 310: Movement Skills, The Importance of Community, & Down-Regulating At Night - With Guest Dr. Kelly Starrett

50 min Transcript
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Be honest: what was on your mind the last time you stepped into the gym? Was it your goal to exhaust all of your effort in order to set a PR? Did you make it your secret mission to compete with the guy on the treadmill next to you?

I’m all about taking your workout to the next level, but today’s guest has an important lesson to share about setting a realistic and sustainable intention for your workout. I recently trained with Dr. Kelly Starrett, and I was wholly fascinated by the simple (yet effective!) goal he set for our session: to leave our training session feeling better than we did before.

Kelly is a doctor of physical therapy, a New York Times Best Selling Author, and an all-around stand-up human being. On today’s episode, he’s sharing why fundamental movements are indispensable to your routine, what basic human physiology can teach us about exercise, and how simple swaps with your phone and sleep habits can have an incredible pay off long-term.

In this episode you’ll discover:
  • How to set an intention for your workout (and why a simple goal is so effective).
  • The importance of removing your ego from your training.
  • Why it’s crucial to rebuild and reclaim your body’s fundamental movements.
  • Which exercise is a vital piece of human physiology.
  • What the history of Homosapienscan teach us about our basic needs.
  • What it means to load the long bones (and the essential exercises you need to perform!)
  • Pros and cons of workouts like Zumba.
  • The importance of finding your tribe and having meaningful interactions.
  • What it means to eat like a human.
  • The true meaning of posture.
  • How to keep up a healthy routine when motivation fails you.
  • The importance of community for overall health and wellness.
  • Why self-medicationis so prevalent in our society.
  • How lack of sleep is interconnected to mental health problems.
  • What thermoregulationis, and how it can help you get a great night of sleep!
Items mentioned in this episode include:

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Published 2018-09-19

TMHS 309: How To Deal With Failure, Cultivating Work Ethic, & Why It’s Time To Man Up - With Guest Bedros Keuilian

80 min Transcript
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The greatest obstacle you’ll ever meet is not some arbitrary external factor. More often than not, we are held back by thoughts and beliefs that are within us. We all live with self-sabotaging tendencies, limiting beliefs, and the affinity to play small rather than embracing the discomfort that accompanies growth.

This is why mediocrity is the norm. Far too many people place limits on what they can achieve, discount their gifts and talents, and live their life dictated by self-imposed, imaginary boundaries. But in order to live up to your greatest potential and step into your power, you have to develop an awareness of the habits and beliefs that are holding you back.

If you’re ready to take an honest look at what limits you from performing at your highest capacity, today’s episode is for you. Bedros Keuilian is back to share life-changing tools and mindset shifts you can implement, the stories behind his experience overcoming his own limiting beliefs, and powerful principles from his new book. You’ll learn about the power of setting non-negotiables, how to disrupt destructive mental patterns, and how to truly reach your highest potential.

In this episode you’ll discover:
  • The backstory behind the controversial book title, Man Up.
  • How Bedros’ identity as an immigrant shaped his mindset.
  • Where anxiety stems from (and how to proactively overcome it).
  • Why healing from trauma is your responsibility.
  • The importance of having the audacity to ask for help.
  • What it means to have your emergency brake on, and how it can limit your potential.
  • The difference between being busy and being productive.
  • How limiting beliefs engrained during childhood can write the narrative for our lives.
  • The significance of setting non-negotiables in your life.
  • What it means to build your goodwill bank account.
  • The danger of constantly creating excuses.
  • Why it’s essential to find a work ethic model.
  • The common mental patterns that can block your success.
  • How an evening “brain dump” can boost your productivity.
  • The myth behind finding your purpose (and what to do instead).
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Published 2018-09-12

TMHS 308: Transforming Your Body, Mind, & The Health Coaching Industry - With Guest Cynthia Garcia

93 min Transcript
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After transforming my own health, I became feverishly passionate about helping as many people as I could to do the same thing. Over the past 17 years, I’m beyond grateful to say, I’ve been able to positively impact the lives of millions of people. But the road to get there has been a curvaceous one.

Throughout my career, I’ve come across many other people who’ve become inspired to build a career in health and fitness as well. I receive messages literally every day from folks who are inspired to serve, but don’t know what method of training, certification, and education to take. As you might know, I followed the traditional university course. While there are small benefits to that path, in my experience, there are far too many important aspects of health and wellness that simply are not taught in a conventional education.

Alternatively, there are a plethora of coaching programs and certifications on the market today. As I dove into many of them, I often felt disappointed because they simply didn’t meet basic standards that could help more people thrive in this field (where many more inspired people are needed!).

If you’re passionate about health and wellness, if you’ve thought about a career in the health industry, or if you’re in the health industry but you want to succeed at a higher level, today’s episode will be life-changing for you. My guest today is Cynthia Pasquella-Garcia, the founder of the Institute of Transformational Nutrition. Cynthia is a clinical nutritionist with a mega-hit bestselling book, and she’s been sought after by celebrity clientele and huge television shows like The Doctors, Access Hollywood, The Dr. Phil Show, and countless others. She has an incredible story of struggle and triumph that you’ll learn about today. But, most importantly, she’s taken what she’s learned and created the #1 health coaching program in the world with thousands of students who are revolutionizing the health and wellness field.

In this episode you’ll discover:
  • What attracted some of the biggest health experts and celebrities to Cynthia’s approach.
  • The incredible emotional experience that sparked Cynthia’s transformation.
  • What transformational nutrition really means, and why food alone will never fix our health.
  • Why personalization is such an important element in a coaching program.
  • What it means for a coaching program to be nationally accredited (and why it matters!)
  • The power of the placebo effect.
  • What it means to transform your deepest pain into your greatest power.
  • The correlation between personal relationships and health.
  • Why you should never allow money to hold you back from your passion.
  • The link between control and safety.
  • Why developing an awareness of your weaknesses can ultimately lead to change.
  • Why a one-size-fits-all dietapproach doesn’t work.
  • The importance of collaborating and not competing.
  • Some of the exclusive benefitsITN has to offer and the mind-blowing list of instructors who work with ITN.
Items mentioned in this episode include:

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Published 2018-09-05

TMHS 307: 12 Tips For Conquering Distraction And Getting More Done

60 min Transcript
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A huge factor in your ability to achieve your goals lies in your capacity to focus and concentrate. Especially in our culture of persistent push notifications and constantly-updated newsfeeds, it’s important that we learn how to set limits with our technology.

But our devices and apps are only part of the equation. Whether it’s the people around you or the different tasks on your to-do list, you have to choose where (and when) to apply your focus. Once you master how to most efficiently manage your time, nothing can stop you from reaching success.

On today’s show, you’re going to learn 12 practical tips you can implement in order to reduce distractions and skyrocket your productivity. This episode is loaded with very specific tactics I’ve found to be effective in optimizing focus, plus the science to back them up!

In this episode you’ll discover:
  • The two types of distractions that contribute to the interference of focus.
  • How you can change your phone settings in order to reduce distractions.
  • The shocking number of timesper day the average person checks his or her phone.
  • How our brains are designed to become addicted to the internet and social media.
  • Two ideas for physically removing your phone from your environment.
  • The shocking link between house cleanliness and health.
  • Why rearranging the apps on your phone can cut down your distraction time.
  • How meditation can literally alter the structure of your brain.
  • Tools and tips you can use to help block distracting sights (and people!)
  • Why the idea of multitasking is a myth.
  • What science says about multitasking (including a shocking comparison).
  • The link between exercise and increased concentration.
  • The effects of sleep deprivation on your focus.
  • How to prioritize your tasks while still honoring your own natural productivity rhythm.
  • The importance of practicingself-care before you reach for your phone in the morning.
  • How music can help you concentrate (and which genres are most helpful!)
Items mentioned in this episode include:

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Published 2018-09-02

TMHS 306: Coconuts, Kettlebells, & Breaking The Wagon Mentality - With Guest Noelle Tarr

66 min Transcript
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Changing the conversation around diet is no easy feat. Our society is appearance-obsessed, always looking for the next quick fix, and constantly immersed in a toxic diet culture. Too many people fall prey to this system, but there’s a better, more-sustainable approach.

For many of us, the solution to finding peace with food isn’t found in the newest diet book or achieving a certain number on the scale—it lies in our mindset. Health is a life-long journey, and a process that is meant to be enjoyed.

On today’s show, Noelle Tarr of Coconuts and Kettlebells is here to share her experience with overcoming diet culture and finding balance in a health-centered approach. Her story is full of insight about how to shift the paradigm around food and exercise, finding your worth, and what it truly means to be healthy.

In this episode you’ll discover:
  • The importance of shifting your focus away from the number on the scale.
  • Why the concept of “falling off the wagon” is toxic for our well-being.
  • How to stop thinking of health as a destination.
  • Why it’s so important to stop giving food morality.
  • How health and fitness marketing often perpetuates a cycle of shame.
  • The role of mental and emotional health in weight loss.
  • What it means to set minimums for your macros.
  • How to stop restricting and start creating a diet plan that works for you.
  • The four foods that could potentially be problematic for your body.
  • Why focusing on a goal weight is often arbitrary (and unsustainable!)
  • How undereating can stop you from reaching your goals.
  • The importance of managing stress.
  • How cortisol can contribute to weight gain and fat storage.
  • Why evaluating calories in/calories doesn’t always work.
  • Noelle’s three favorite recipes from her book.
Items mentioned in this episode include:

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Published 2018-08-28

TMHS 305: The Science Of Flavor & The Dorito Effect - With Guest Mark Schatzker

63 min Transcript
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It’s no secret that food-based illnesses have become deeply ingrained in our culture. From the obesity epidemic to an uptick in food addiction, it’s clear that somewhere along the way we’ve lost touch with how to form healthy relationships with food.

Unlike many other health problems, finding a solution to these issues isn’t clear. Traditional medical solutions aren’t applicable due to food’s basic function—we need it to survive. Food is something we all have to interact with on a regular basis.

Mark Schatzker has extensively studied and written about the link between food and behavior, including how traditional knowledge has overlooked an important piece of the puzzle—flavor. On today’s show, he’s sharing the fascinating science behind the production of flavor, and how modern food is designed to get us hooked. We’ll talk about how to hack the system, and how you can get back to your roots in order to find balance between flavorful foods and nutrition.

In this episode you’ll discover:
  • How our food’s nutritional quality has become more diluted over time.
  • Theintuitiveeating habitsof cattle (and how it relates to humans!)
  • How production of crops like corn has changed over the last few decades.
  • The incredible link between flavor and nutrition.
  • What reverse evolution is, and how it works on both humans and plants.
  • The science behind why supermarket tomatoes taste so bland.
  • What brain scans indicate about food addiction.
  • Why sugar and flavor are a dangerous combination.
  • Which two senses contribute to deliciousness.
  • The definition of retronasal olfaction and how it affects our taste.
  • Why your taste seems to change when you have a cold.
  • What we can learn from babies’ intuitive senses.
  • The three rules of flavorthat you need to know.
  • How flavor compounds are connected to pleasure.
  • The two ingredientson a nutrition label that you should avoid.
  • What we can learn from healthier, leaner populations.
Items mentioned in this episode include:

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Published 2018-08-22

TMHS 304: Maximizing Fitness To Stand Out In Hollywood & The Baseline Of Happiness - With Guest Tom Hopper

68 min Transcript
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In my experience, when you transform your life and achieve a greater level of fitness, many people assume it’s due to a strict (and unrealistic) regimen. They imagine hours upon hours logged at the gym, and tiny portions of boring, bland meals on repeat.

But anyone who’s maintained a healthy lifestyle long-term knows that there’s a better and more sustainable way. Making healthy choices isn’t about torture—it’s about focusing on the things that you enjoy, and creating a lifestyle that works for you.

Today’s episode is about finding that balance for yourself, not only physically, but in all aspects of your life. My guest is Tom Hopper, an incredible actor, husband, father, and fitness advocate. His story will inspire you to cultivate your confidence, shift your perception, and create a sustainable baseline of health and happiness for yourself.

In this episode you’ll discover:
  • The two main ways you can spark a change in your thinking.
  • How Tom used fitness to set himself apart from other actors in the industry.
  • The shocking link between testosterone and gluconeogenesis.
  • Which approach to eating Tom uses to feel his very best.
  • The training regimen and insights that keeps Tom fit.
  • How stem cell therapy healed Tom’s herniated disk.
  • Why your ego has no place in the gym (and how to understand your limits).
  • The resources that Tom used to learn more about longevity and performance.
  • What it means to find your baseline in health and fitness.
  • Why sustainability plays a big role in maintaining a healthy diet.
  • How Tom balances his career and family despite being away from home.
  • The importance of approaching marriage as a unified team.
  • What it means to find peace in being uncomfortable.
  • The important message that I Feel Prettyaddresses.
  • How you can uncover a level of confidence from training.
  • The one diet change that had the biggest effect on Tom’s health.
Items mentioned in this episode include:

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Published 2018-08-15

TMHS 303: Demolish Your Limitations & Detox Your Life - With Guest Drew Canole

60 min Transcript
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In the age of social media, we’ve become accustomed to seeing everyone’s highlight reel and comparing ourselves to fluffed up, often unrealistic standards. Many of us are plagued by a constant state of doubting our self-worth and feeling like we’re not enough.

But what could you achieve if you simply slowed your scroll, took a break from the constant stream of external influences, and focused inward? What would happen if you redirected that time you spend influenced by negative energy, and put it to good use?

Our guest today, Drew Canole, has done exactly that. He is passionate about inspiring others to push past their limitations, learn to overcome their past mistakes and traumas, and create a life that they love. His story of triumph and transformation will motivate you to reach your greatest potential peak as well.

In this episode you’ll discover:
  • How Drew’s traumatic childhood experiences gave him deeper levels of compassion.
  • The therapeutic releasethat occurs when you forgive others.
  • Why being focused on external factors can stunt your growth.
  • What it means to detox your life. 
  • How to begin ridding your life of toxic relationships.
  • The definition of “why-dentity” (and why it’s so crucial for success!)
  • Why you should take a cell phone detox.
  • What the Law of Non-Interference is (and how to practice it).
  • One of the biggest limitationsthat most of us face on a daily basis.
  • How trauma keeps us small.
  • Why chasing money doesn’t work (and how to start attracting it!)
  • The importance of engaging in creative habits that you enjoy.
  • How starting with one small change can transform your entire life.
  • The truth about how imaginary boundaries divide us. 
  • How to change your realitythrough practicing visualization.
Items mentioned in this episode include:

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Published 2018-08-08

TMHS 302: 10 Tips To Increase Your Emotional Intelligence

67 min Transcript
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Have you ever reacted poorly based on raw emotions, and then later regretted it? Or have you ever impulsively eaten something that didn’t align with your goals—based on emotion alone?

Emotional intelligence is our ability to identify, evaluate, control, and express our emotions. It allows us to recognize and understand our own feelings, as well as the emotions of others. Having a high emotional intelligence allows us to align our behaviors with our values by understanding the critical piece that emotions play in decision-making. Not only that, but multiple studies have shown that high emotional intelligence is linked to success.

The good news is, this capability is not some static, set-in-stone trait. You actually hold the ability to fine-tune your emotional intelligence. In this episode, I’m sharing ten tactics you can utilize to increase your emotional intelligence so that you can better relate to others, meet your goals, and reach higher levels of success.

In this episode you’ll discover:
  • What emotional intelligenceactually is.
  • Four main components of emotional intelligence, and how they work.
  • Which part of the brain functions as the emotional center.
  • The two major reasons why we should aim to improve emotional intelligence.
  • Why emotional intelligence is a better predictor for successthan IQ (the research is shocking!).
  • The difference between being busy and being effective.
  • How emotional experiences can affect weight loss (and why they’re often overlooked!)
  • Why reading fiction can help develop empathy.
  • What activities you can engage in to sharpen your cognitive control.
  • The link between meditation and the ability to focus.
  • What it means to be “tangry,” and how it can derailyour goals.
  • Why social media is not a substitute for actual social interaction.
  • What proprioception is, andhow you can improve it.
  • How to practice delayed gratitude in order to regulate your emotions.
  • The benefits of mindful eating.
  • What adults can learn about emotional intelligence from children.
Items mentioned in this episode include:

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Published 2018-08-06

TMHS 301: Get Yourself In Position To Win: Hard Work, Consistency, & Longevity - With Guest Ozzie Smith

71 min Transcript
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Have you ever made a huge New Year’s Resolution, and then crashed and burned because the challenge was too overwhelming? I’m all for dreaming big, but if your method for reaching your goals isn’t realistic, you’re just setting yourself up for failure and disappointment.

But what would happen if you simply committed to getting 1% better every day? Whether it be in your personal development, training, or relationships, small consistent improvements are what bring lasting results. Change isn’t typically an overnight 360-degree pivot, it’s learning and incorporating new behaviors, habits, and mindsets over time.

If there’s anyone on the planet that knows what it takes to put in that effort day-after-day, it’s one of my heroes—Ozzie Smith. Ozzie is a Hall of Fame MLB baseball player who is known as one of the greatest defensive shortstops of all time. Not only has he won countless awards and redefined his position, but he is also a stand-up human being and an incredible example of what it means to set yourself up for success.

On today’s show, Ozzie is sharing the details of his storied and illustrious career with the San Diego Padres and St. Louis Cardinals. When you hear his story, I know you’ll be inspired by his accomplishments, outlook, and humility. This episode is not only an opportunity to get to know more about a living legend, but you’ll also walk away with inspiration on giving 100% effort, making a difference, and how to truly strive for greatness.

In this episode you’ll discover:
  • Why hard work and effortlead to results.
  • How to prepare yourself for opportunities to arise (even when you’re discouraged!)
  • The importance of continuing to improve, even incrementally.
  • How surrounding yourself with positive individuals can change your thoughts.
  • The importance of protecting your energy.
  • How your subconscious can easily become distracted.
  • What it truly meansto be great, and how to measure success.
  • How Ozzie Smith earned the nickname “The Wizard.”
  • Why even small interactions can make a huge impacton the people you encounter.
  • What it means to be a one-dimensional player, and how it has changed generationally.
  • How weight training changed Ozzie’s health and prolonged his career.
  • The role that nutrition plays in recovery, performance, and life in general.
  • What Ozzie defines as his greatest accomplishmentin baseball.
  • Why giving 100% is so important (no matter your goal!)
  • The story behind Ozzie’s iconic 1985 home-run.
  • How giving back and strengthening your community can create change.
  • What the greatest asset in the worldis.
Items mentioned in this episode include:

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Published 2018-07-31

TMHS 300: 300th Episode Celebration! My Top 10 Favorite Moments

88 min Transcript
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Becoming empowered is a process of gaining knowledge, and then putting it into action. When I started my career in the health field, my intent was to empower people with the tools to help them reach their goals—whether that be losing body fat or reversing disease.

I’ve been fortunate enough to serve countless people in my clinical work and in the gym. But stepping up and putting a show out there for the public at large has really been a game-changer on so many levels. It’s taken that reach from the thousands to the millions. And I’m just blown away every time I think about it. And I’m ON FIRE to keeping taking things to another level.

On today’s show, we’re celebrating our 300th episode by highlighting ten impactful and very special moments from the past 100 shows. We’ve got slices of insight and inspiration from many different areas that impact our health and well being. I think this will help supercharge your day. And I want to thank you for celebrating 300 episodes with me! I’m eternally grateful to you for making The Model Health Show a special part of your life!

In this episode you’ll discover:
  • The life-changing experience that brought the Model Health Show into existence.
  • How serving and inspiring others leads to true fulfillment.
  • What epigeneticsmeans, and the truth about disease.
  • The power of forgiveness, and how to become receptive to possibilities.
  • What it means to be metabolically flexible.
  • Why our bodies are designed to store fat (and how to make your metabolism more efficient).
  • Why it’s important to take ownershipover your power and influence.
  • The surprising link between motivation and having an organized space.
  • What the research really says about eating dietary fat.
  • The truth about multitasking (and how it compares to sleep deprivation!)
  • How to build mental focusby eliminating distraction.
  • Why there is immense power in owning your story (especially the painful parts).
  • How food scientists literally hijack your brain chemistry and manufacture addiction.
  • The widely-accepted myth about calorie consumption.
  • The three things you need to do to go from average to phenomenal.
Items mentioned in this episode include:

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Published 2018-07-25

TMHS 299: The Comfort Zone Myth & Motivation Through Empathy - With Guest Drew Manning

63 min Transcript
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No matter what your goal is, a clearly defined purpose is key to success. If you haven’t outlined why you’re working toward change, you’ll quickly become unmotivated and give up.

But it’s not enough to simply have a motive. In order to create lasting change, your why should have meaning behind it. Your why should give you a purpose, bring you fulfillment, and inspire you on days when motivation is lacking.

Once you define your why, everything becomes much clearer. Whether we’re talking about fitness, money, or life in general, a fulfilling purpose is a catalyst for change.

On today’s show, my friend Drew Manning is back to share the lessons he’s learned about discovering a meaningful purpose, practicing gratitude, and developing a stronger sense of empathy. We’ll talk about the dangers of staying in your comfort zone, the importance of learning self-love, and how to find strength in vulnerability.

In this episode you’ll discover:
  • The biggest lesson Drew learned throughout gaining and losing 70 pounds.
  • Why changing your perceptionis so important for your health.
  • How our culture’s “all or nothing” mindset fails us.
  • The importance of self-lovewhen striving toward your goals.
  • Why you should honor your body’s individual version of healthy.
  • Three key thingsyou can do to motivate people in your life to be healthier.
  • What it truly means to live by example (and why the alternative doesn’t work!)
  • How judgement and misunderstanding have created a huge gap in the fitness world.
  • How to begin to build empathy, and why it can be so life-changing.
  • The power of vulnerabilityin health, fitness, and life.
  • Why having an aesthetics-based motive isn’t sustainable long-term.
  • The truth about channeling motivation (even for fit people!)
  • How to avoid burning outin fitness.
  • Why you should be open to doing things you aren’t good at.
  • The importance of breaking outside of your comfort zone.
  • How practicing gratitude can influence your success.
  • The profound effects of positive affirmations.
  • Why being stagnant is actually moving backwards.
Items mentioned in this episode include:

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Published 2018-07-18

TMHS 298: The Sleep & Fat Loss Masterclass

83 min Transcript
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If you were to type in your search engine, “how to lose fat,” I bet you’d find a lot of articles emphasizing the importance of diet and exercise. Undoubtedly, those two components play a major role in changing your body composition. But there’s a huge piece of the puzzle that is missing from common knowledge—sleep.

If you really dig into the science, you’ll find that your sleep quality plays a more important role in fat loss than diet and exercise! However, this information has not (yet!) made its way into our culture. Sleep isn’t part of the conversation, because it is seemingly less actionable than meal prepping or putting in work in the gym.

In this episode, my mission is to help you understand the importance of sleep for your body, hormones, and overall fitness. I’ll share facts and strategies about regulating hormone levels, and how sleep influences the body’s basic mechanisms (including the brain and gut!) You’ll learn four actionable steps you can take to enhance your sleep quality, and in turn improve your body.

In this episode you’ll discover:
  • How sleep quality is affected by your hormone function.
  • Why our culture devalues the importance of sleep.
  • How to take responsibility for your sleep routine.
  • Why utilizing a sleep aid is a temporary solution for insomnia.
  • The difference between visceral fat and subcutaneous fat.
  • How sleep deprivation can influence your metabolic systems.
  • Which type of fat is the most dangerous, and how it relates to sleep deprivation.
  • The importance of melatonin and the two factors that help regulate your levels.
  • Why environmental darkness is crucial for deep sleep.
  • The role of Human Growth Hormone in the body (and how it relates to sleep!)
  • What factor is the biggest epigenetic triggerfor your aging process.
  • The shocking effects of sleep debt on the thyroid gland.
  • How a lack of sleep can diminish your willpower.
  • The three main (destructive) ways the body reacts when we are under stress.
  • In what part of the body the majority of melatonin is produced.
  • The importance of cortisol managementfor overall health.
  • The incredible link between gut health and sleep quality.
  • How probiotics and prebiotics work together in the gut.
  • An essential list of sleep-supporting nutrientsto incorporate in your diet.
  • The danger of antibiotic overuse on the body’s ecosystem.
  • The link between screen time and melatonin production.
  • What science says about natural sunlight (and what time of day to maximize exposure!)
  • Four actionable stepsyou can implement in order to regulate your sleep cycles.
  • The ideal sleeping temperature for humans.
Items mentioned in this episode include:

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Published 2018-07-11

TMHS 297: The Truth About Collagen, Genetic Plasticity, & Sugar Bombs - With Guest Dr. Cate Shanahan

75 min Transcript
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Eating isn’t as simple as consuming calories for energy. With the advent of frozen dinners and drive-thrus, we’ve lost sight of the importance of proper nutrition, and how what you eat can influence your health long-term.

Food is information, medicine, and nourishment. The quality of food you put in your body literally affects everything—from the way you feel and look, to how you perform. Science now shows that what we choose to eat ultimately influences the expression of our genes.

By understanding how to properly fuel our bodies, we can not only transform our health, but also the health of future generations. On this episode, Dr. Cate Shanahan is back to share her in-depth research (yet simple philosophy) on the optimal human diet. Her influential work has transformed the way I think about nutrition, and I know it will inspire you to implement positive changes in your life.

In this episode you’ll discover:
  • Why new science takes time to infiltrate into traditional wisdom.
  • What it means to eat in alignment with what your genes are expecting.
  • How the food we eat can actually influence the expression of our genes.
  • The definition of epigenetics, and how it can effect human growth.
  • Two of the most toxic substancesthat can negatively influence gene function.
  • How family planning has changed over time, and how it can affect brain development.
  • The impact of nutritional deficiencies on a woman’s body during pregnancy.
  • The disruptive effects of sugarconsumption on hormones.
  • Why you should know (and understand) your fasting blood sugar levels.
  • The amount of sugar in the body’s bloodstream (and how to keep your system in check!)
  • Which health condition is a precursor to diabetes.
  • How gestational diabetes can affect a child’s weight long-term.
  • The science behind how the collagen you eat bonds with damaged collagen in the body.
  • How consuming bone broth can mimic the effects of Botox.
  • A powerful testimony of how Kobe Bryant used bone broth to recover in record time.
  • The implications of collagen consumption on beauty.
  • What the phi ratio is (and how it relates to attractiveness!)
  • The surprising links between vegetable oils and sugar cravings.
  • What the three C’s and three S’s are, and why you should avoid them at all costs.
  • The guiding principleyou can use to determine whether or not an oil is healthy.
  • Why our cells can’t properly use processed vegetable oils (and the scary consequences).
Items mentioned in this episode include:

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Published 2018-07-04

TMHS 296: 3 Simple Keys To Take Control of Your Health & Fitness

86 min Transcript
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When it comes down to it, making small changes consistently is what will bring you lasting results. No matter your skill or knowledge level, there are a few simple lifestyle changes you can make to completely transform your health.

In this episode, I’m taking it back to basics and sharing some tried-and-true health tips that you can easily implement into your routine. I’ll explain a few essential nutrition, movement, and sleep tips that are scientifically proven to help you look and feel your very best. If you’re ready to take your health to the next level, today’s show is for you!

In this episode you’ll discover:
  • The importance of striving for better while still having appreciation for what you have.
  • The approach you should consider before turning to medication or supplementation.
  • How your environment influences your habits.
  • How consciously building new habits can rewire your brain.
  • The four levelsyou go through when mastering any new behavior.
  • How to overcome unconscious self-sabotage.
  • The two main factors that lead to embracing new behaviors.
  • What conscious competenceis (and how to make it part of your routine!)
  • The mind-blowing link between eating greens and the brain.
  • What science really says about eating fat, and how it relates to your body composition.
  • What the best (plant-based and omnivorous) sources of omega-3s.
  • The data behind what drinking enough water can do for your brain and body.
  • The one exerciseyour body is truly designed to do.
  • How building muscle can help you recover faster.
  • Why it’s important to engage in activities you love.
  • How having a screen curfew can immediately improve your sleep quality.
  • The best appsfor adjusting your device’s color temperature (and why it matters!)
  • What a cortisol reset is, and how to know if you need one.
Items mentioned in this episode include:

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Published 2018-07-02

TMHS 295: The Link Between Power And Aging, Cross Training Secrets, And How To Play On - With Guest Jeff Bercovici

68 min Transcript
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It’s important to have goals, but being fixated on the end result can actually be a huge obstacle to your overall success. Whether you’re trying to top a personal record at the gym, or drop some pounds before a vacation, there will frequently be times that you will fall short. And that’s okay, because it’s part of the process that forges greatness.

If you can flip the switch in your mind to become process-oriented instead of results-oriented, a whole new world of joy and success will open up for you. How you react in those difficult moments can be a powerful testimony to your strength. If you accept defeat and stop moving toward your goal, you will have gained nothing. But if you can understand that hardship is simply part of the process, you’ll come out stronger on the other end. Success isn’t strictly about results. Part of the journey is embracing the process and gaining experience along the way.

Our guest for today’s show is Jeff Bercovici, journalist, athlete, and author of the mind-blowing book, Play On. He is sharing his insights and extensive research from his new book, including what makes longtime professional athletes successful, and the keys to quick recovery. Jeff has put in the work to help you implement the strategies (and science!) necessary to perform at a higher level for years to come.

In this episode you’ll discover:
  • The scientifically proven benefits of massage therapy.
  • The difference between strength and power.
  • Which function of our muscles decline first with age (and how to keep it stronger, longer!).
  • The intriguing science behind antagonist muscle activation.
  • How exercise can work as a virtual fountain of youth.
  • The surprising way exercise affects your brain’s gray matter.
  • How balancing freshness and fitnesscan maximize your performance.
  • What muscular compensations are (and how they can lead to injury).
  • The incredible emergent technology behind calculating injury risk.
  • How one NBA coach changed the paradigm around rest and recovery.
  • What proprioception is, and how it can help you prevent injuries.
  • The psychological and physiological traits that elite older athletes have in common.
  • The profound impact of high intensity interval training(and how it relates to longevity).
  • What chunking is and how it can speed up your mental processing.
  • Why learning to love the processand experiencing joy leads to greatness.
  • The incredible benefits of being process-oriented.
  • What the data really says about trends like cryotherapy and infrared therapy.
  • The main cornerstonesof sports recovery.
  • How supplemental collagen can help your body heal and repair faster.
Items mentioned in this episode include:

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Published 2018-06-27

TMHS 294: Meal Prep Tips And Tricks And How To Eat More To Weigh Less - With Guest Amanda Meixner

50 min Transcript
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Whether your goal is to lose weight, build muscle, or boost endurance, following a consistent nutrition approach is essential. Without proper planning, many of us become easily consumed by our busy schedules and turn to run-of-the-mill restaurants or packaged foods. Consequently, we end up consuming subpar fuel for our bodies.

Achieving one’s health and fitness goals does not happen by chance. It really boils down to creating an actionable plan and following through on it. This is why meal planning can be so powerful. By implementing a weekly meal prep routine you can plan your meals in advance, give your body the proper nutrients, and ultimately reach your goals.

On this episode of The Model Health Show, meal prep expert and superstar nutrition blogger Amanda Meixner is sharing her tried and true methods for meal planning like a boss! Amanda also shares her early struggles with eating (and how she ultimately found balance with food), how to start thinking about food as fuel (that can also be fun), and how you can implement meal prep strategies that fit your unique needs and lifestyle.

In this episode you’ll discover:
  • Why failure is actually a huge key to big success.
  • What it means to batch your meals for the week.
  • Amanda’s top three tips for effective meal planning.
  • Why purchasing the right containers can inspire you to cook healthier meals.
  • The hidden inflammatory ingredientsyou might find in seemingly healthy packaged foods.
  • Why making a salad jar is a smart (and attractive!) way to store leafy greens.
  • How to create a routine and make batch cooking fun.
  • What it means to eat more but weigh less.
  • The importance of crafting a comprehensive grocery list.
  • How to create variety in your mealsby rotating seasonings and spices.
  • How meal planning can reduce food waste.
  • The truth about incorporating fats in your diet.
  • The three biggest meal planning mistakesthat most people make.
  • How cooking at home can help you eat fewer calories.
  • The best tools and hacks for simplifying food prep.
Items mentioned in this episode include:

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Published 2018-06-20

TMHS 293: Go Slow To Get Fast And Get Fit For Life -With Guest Peter Park

61 min Transcript
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When it comes down to it, performance is a key aspect of everything we do. Whether it’s in our relationships, jobs, or physical fitness, the ability to perform at a high level is what creates incredible results.

Sharpening that ability begins with building a strong foundation. Many people want to jump to achieving an end result, while not realizing the importance of putting in the work and mastering the basics. Physically, this can manifest in a whole host of problems. Without a strong foundation in place, we can develop faulty patterns that negatively affect our movement, posture, and strength.

My guest on today’s show is Peter Park, former Ironman triathlete, ultramarathon runner, and strength and conditioning coach. Peter has 28 years of experience training everyone from elite athletes to everyday folks. On today’s show, Peter is sharing the guiding principles from his proven methods, sharing what it means to go slow to go fast, and discussing the importance of ensuring your body is functional, no matter your current skill level.

In this episode you’ll discover:
  • How making connections can help you reach your potential.
  • What inspired Peter to pivot from focusing on himself to training others.
  • The importance of finding balancein the way you approach training.
  • How helping others reach their goals can be enlightening.
  • The difference between outworking and overworking.
  • Why using fat as a primary energy source changed Peter’s training.
  • How building a strong aerobic base can help you recover faster.
  • What it means to “go slow to go fast.”
  • Why you have to earn the rightto lift weights.
  • The importance of acting as a safety net for your children.
  • How to appropriately and safely implement interval training.
  • Why listening to what your body needs throughout time is the key to success.
  • Why so many professional athletes are missing basic functional patterns.
  • The most important fundamental movementswe all need to master.
Items mentioned in this episode include:

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Published 2018-06-13

TMHS 292: Create A Culture Of Health In Your Family And Why Fitness Is A Launchpad To Success - With Guest Anne Stevenson

89 min Transcript
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No one else can do your push-ups for you. This means that there is always an amount of personal responsibility and action you need to take to be a better version of yourself.

Those are your arms, your lungs, and your chesticles you’re working doing those push-ups. But, in many ways, we share our hearts and minds with others.

Your desire to be better for your kids could be the WHY behind your reps. Your drive to show your community what’s possible could be the WHY behind the choices you make at the dinner table each day. Our relationships drive us.... and they also devastate us. They give us the fuel we need to grow: the good, the bad, and the ugly. But I’m here to share with you today that you can have a lot more of the good, and a lot less of the ugly, if you realize how to approach your relationships with heart, intention, and a willingness to be better yourself.

I’m in a pretty interesting place because I’ve been with my wife for almost 15 years, yet a lot of the time I feel like I just met her, and I’m overjoyed just to be around her. I don’t think there’s anything innately different about us… there was a phase when we pretty much wanted to avoid each other (insert laughing but serious here). But something changed… we DECIDED to work on us. Not just separately, we had plenty of personal development we were working on, but deciding to work on us together as a unit is what shifted everything. We’ll call it Together Development™ (that’s right… called dibs!).

My guest today is the person who’s helped me to grow the most. She’s shown me through her actions, words, and being how to love, be loved, and be the best human that I can be. She’s the mastermind behind several successful businesses, she’s an inspiring speaker and force in so many people’s lives, she’s a devoted mother, giving friend, and a fox of a wife. Please enjoy this episode with the one and only, Anne Stevenson.

In this episode you'll discover:
  • Why some people mistakenly believe that once you get fit, the mission is over.
  • How irritation can happen when your reality doesn’t match your identity.
  • The difference between supporting someone’s growth and trying to change them.
  • How external motivation can ignite your internal fire.
  • How commitment and structure in the gym can transfer over to structure and execution throughout your life.
  • Why being honest with yourself is critical for real success.
  • How your personal dedication to health can be a huge influence on your family’s culture.
  • Why you need to “make room” for relationships that match your mission.
  • Why there’s a balance between challenging yourself and loving yourself.
  • The #1 skill to develop to influence your family to improve along with you.
  • How acceptance is a powerful tool for happiness.
  • The two different types of people when it comes to motivation to achieve goals.
  • Why it’s essential to take time out to solve conflicts with your significant (no matter what).
  • Why exercise is a lifeline for parents.
  • How to stand up in your role and step into your power.
Items mentioned in this episode include:

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Published 2018-06-06

TMHS 291: 5 Simple (But Overlooked!) Ways To Reduce Your Risk Of Cancer

54 min Transcript
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Billions of dollars have already been spent on cancer research. But it’s shocking to me how little effort has been invested in teaching our society the basics of cancer prevention.

What if there were SIMPLE lifestyle changes that were clinically proven to reduce your risk of various cancers by over 50 percent? Wouldn’t that justify a couple million dollars in promotion? I think so.

Benjamin Franklin said it best, “An ounce of prevention is worth a pound of cure.” But the money and attention is on the backend… in drugs and other treatments for cancer that have startlingly low long-term success rates. Today I’m advocating that we remove the veil from cancer, and stand up to reduce the rates of cancer even showing up in the first place!

This episode is filled with practical, actionable advice that can serve you and your family for a lifetime. Check it out now, and please make sure to share it with those you care about.

In this episode you'll discover:
  • Why immersion is so significant in transforming our health (and life overall).
  • Which food is proven to protect your body from abnormal gene mutations.
  • Why it’s important to demystify cancer, and what cancer actually is.
  • What role your immune system plays in cancer prevention.
  • What carcinogens are.
  • What causes gene mutations.
  • Which group of vegetables has the most profound cancer protection benefits.
  • How many servings of vegetables to target each day for optimal cancer prevention.
  • Which vegetables can actually INCREASE your risk of cancer.
  • The surprising truth about cell phone radiationand it’s official rank as a carcinogen.
  • How cell phone radiation is potentially impacting your myelin sheath.
  • How cell phone radiation can influence your brain waves during sleep (this is nuts!).
  • The shocking connection between working the overnight shift and cancer.
  • The two conditions that must be met in order to produce adequate melatonin.
  • Which medicinal mushroom have been clinically proven to improve sleep quality and prevent cancer growth.
  • How water intake influences cancer rates.
  • The incredible amount of cancers that can be reduced or prevented through daily exercise.
  • What aromatization is.
  • Why exercise and movement are so effective at reducing cancer rates.
Items mentioned in this episode include:

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Published 2018-06-04

TMHS 290: Gaining Strength From Adversity & Overcoming Self-Doubt - With Andrea Navedo

91 min Transcript
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What could you accomplish if you weren’t afraid? Have you ever held yourself back because you were worried what other people might think? Have you ever rejected an opportunity because you feared rejection or failure?

We all experience fear, but what truly matters is how you direct that fear and ultimately overcome it. Often we see a successful person, but neglect to understand the shortcomings and insecurities they had to push through in order to thrive.

We think that maybe one day we will reach this magical place where our fears dissipate, but that isn’t reality. Our power lies in our ability to break outside of our comfort zone and go after what we want, despite fear.

Today’s episode features one of my favorite people, Andrea Navedo from Jane the Virgin. Andrea is a living testament of what it takes to overcome fear, find strength, and unleash your potential. Her story will inspire you to let go of your excuses, live with integrity, and pursue your dreams.

In this episode you'll discover:
  • Why it’s important to include our kids and younger family members in our health and wellness practices.
  • How we can gain strength from the tough times we go through.
  • The significance of being able to apologize to a child (even as an adult).
  • Why it’s so important to have role models and people to hold you accountable.
  • Why you need to face your fear or risk living with regret.
  • Why paying attention to the way opportunities feel (light or heavy) can help guide you in the right direction.
  • The huge role that media plays on society’s consciousness.
  • Why it’s important to see positive portrayals of people who “look like you” in the media.
  • The incredible story of how Andrea got her first big television acting role.
  • How talking about your insecurities can help ensure they’re not controlling you.
  • Why it’s important to stop making excuses and take responsibility for your life.
  • How loving yourself can help you overcome your fears.
  • How Jane the Virgin has helped to change the landscape of major media.
  • How Andrea stays in great shape with her busy schedule as a wife, mom, and actress.
Items mentioned in this episode include:

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Published 2018-05-30

TMHS 289: Waist Management, Appetite Control, & Heart-Healthy Foods - With Guest Dr. Oz

50 min Transcript
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What separates good from great?

It’s usually not the presence of an innate talent, and it’s usually not a particularly unattainable skillset. What decides whether someone will be good, great, or phenomenal are “soft skills” like caring, focus, perspective-taking, continuous study, and a willingness to serve.

My guest today has all of these soft skills in spades. Not only is he a highly respected cardiothoracic surgeon, he’s gained world-acclaim and become a household name by devoting himself to sharing prevention strategies to keep folks from ending up on his office in the first place. You’d think that in the field of medicine, it would be obvious to help people prevent their illnesses in the first place (rather than being forced to treat them with drugs and surgery after the problems have occurred). Unfortunately, our culture was lost for a few decades, and that reality was simply not the case. Though, we’ve still got a long way to go, folks like Dr. Oz have stepped to the forefront to teach people how to take ownership over their own bodies.

Through his books, audio programs, and award-winning television show, he’s been teaching people all of the latest and greatest in the field of health and wellness. He knows the doctor’s role as an advocate, coach, and supplier of conventional treatment when in need. But he also knows how important it is for you to understand your OWN body and do your part as the primary caregiver to that amazing physique you live in.

On today’s show, you’re going to learn some of the best tips and insights to understand and care for your body a little better. Being that Dr. Oz’s platform is so large, he’s bound to have a plethora of criticizers waiting in the wings to downgrade the things that he’s doing. True enough, you don’t have to agree with him or anyone else 100 percent (I’d even caution you agreeing with yourself 100 percent lol!). But the reality is, he’s a pioneer in the field of health, wellness, and integrative medicine who’s helped popularize many of the commonly held facts about wellness that we’re all taking advantage of today. This episode is a real treat to know more about the man behind the mission, plus you’ll get some actionable health tips to walk away with as well. Enjoy!

In this episode you'll discover:
  • Three things that all world-class performershave in common.
  • The surprising impact that turkey tail mushroom has on ulcers, cancer, and HIV (you need to know this!).
  • What inspired Dr. Oz to focus more on preventative medicine.
  • How the bestselling YOU health books became such a huge hit (and the incredible purpose behind them).
  • Whether or not eating fat-filled nutsare associated with obesity and weight gain.
  • What metric is far more important to monitor than your bodyweight.
  • Why there’s an important benefit to your body storing fat.
  • How the hormones leptin and ghrelin work to control your appetite.
  • The huge role that your liver plays in keeping you fit and healthy.
  • Why heart surgeons use magnesiumon their patients.
  • Which heart-healthy foodsto regularly include in your diet.
  • How plants use colors to protect themselves (and what this does for you).
  • Why Dr. Oz does a 7-minute workouteach morning.
Items mentioned in this episode include:

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Published 2018-05-23

TMHS 288: Redefining What It Means To Be Fit & Healthy - With Lita Lewis

80 min Transcript
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Keeping up with the Joneses is not just reserved for material objects. Today, more than ever, keeping up with the Joneses means measuring up with your body and physical appearance as well.

For decades, if you wanted to fit in with the fitness “in” crowd, slim and lean was the standard. Think, Sharon Stone in Basic Instinct, Brad Pitt in Fight Club, and Robin Givens in Boomerang. No rolls, no back fat, no thick thunder thighs were welcome. In fact, having too much thickness just might make other people uncomfortable. All the while, ultra-slim models can prance around essentially naked, and no one bats an eye.

Now, just to be clear, being super slim and lean is not the problem. That’s absolutely awesome for some people! But, who decided that that was the definition of what healthy looks like?

What we’ve come to accept as the ideal picture of health has led to a lot of body dysmorphia, and a subtle to strong belief that we’re just not good enough.

You may eat healthy most of the time, workout consistently, get plenty of sleep, and even meditate occasionally. But, because your body doesn’t look like “their” body, you just don’t realize how amazing you actually are.

Today, I want to make a change in the way that we view health and fitness. And to help make that change possible, I brought on one of the very best people making a stand to show that health and fitness has a lot of beautiful variety. Lita Lewis is my special guest, and she’s here to share her incredible story and show you how she’s been inspiring a fitness movement by being authentically herself. Enjoy!

In this episode you'll discover:
  • Why comparing ourselves to other people inherently negates our own value.
  • One of the few medicinal herbs that is proven to increase stamina.
  • How Lita Lewis won a medal at the Olympics at an unbelievably young age.
  • What inspired Lita to move from Australia to New York City.
  • How Americans have normalized working extremely long hours.
  • What events triggered Lita to fall into depression.
  • How exercise helped Lita to regain her physical hunger AND her hunger for life.
  • What inspired Lita to participate in bodybuilding figure competitions.
  • Why the field of bodybuilding is actually an extreme sport.
  • Why bodybuilding is more of a mental challenge than a physical challenge.
  • How Lita was finally able to embrace her body (curves, muscles, and all).
  • What sparked Lita’s mission of self-love and body acceptance (and created a huge social media platform).
  • How our impatient, “now, now, now” culture can set us up for failure.
  • Why we should learn to fail fast.
  • A powerful exercise that you can use to help you make it through tough times.
  • Three major things you need to do to build your best body ever.
Items mentioned in this episode include:

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Published 2018-05-15

TMHS 287: Recharge Your Health, Motivation, And Happiness By Decluttering Your Life - With Guest Chalene Johnson

69 min Transcript
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Since the beginning of humanity, I’m sure there’s been a fascination with the accumulation of a lot of “stuff”. There were probably a bunch of cave-people who had way too many animal skins and rocks hanging around just for the sake of showing off to the cave-folks in their neighborhood (this is basically the premise of every episode of The Flintstones by the way).

It’s probably a hard-wired psychological game that if you have the most stuff, you win. But the sad reality is that this accumulation gene is still alive and well within us today. As a result, there’s been a tidal wave of folks jumping to the complete other of the spectrum to become minimalist (in revolt of our typical hoarding nature). But, as with most things, there’s actually a much more balanced middle ground that you can find happiness. But, it starts with you finding out just how much the clutter in your life matters.

Seriously, this information blew me away! I had no idea how much organization in our lives could affect our food choices, our motivation in life, and our overall success. Today’s guest helps break this stuff down in a way that makes sense, and I promise that you’re going to experience ah-ha moments left and right!

Our guest in this powerhouse episode is New York Times bestselling author Chalene Johnson. She’s an icon in the fitness industry (she literally revolutionized at-home fitness with her record-breaking workout DVDs), a dedicated wife and mother, and an absolute in the world of business, personal development, and entrepreneurship. If anyone had permission to clutter-up their life, it was her. But she found that the clutter was controlling her and holding her back. Now she’s on a mission to show you just how much the clutter is affecting you, and how to efficiently and effectively de-clutter your life.

In this episode you'll discover:
  • The truth about vitamin C (it doesn’t work like you think it does!).
  • Why spending time NOT working is a big part of our health.
  • How dieting can get associated to being unhappy.
  • Why it’s critical to decide what’s most important to you.
  • Why you shouldn’t start a new diet until you get your environment de-cluttered.
  • How clutter is a psychological obstacle in our lives.
  • The shocking way that clutter can affect your food choices.
  • How tidiness in your home impacts your levels of motivation.
  • Why everything you’re exposed to requires you to make a decision (this is huge!).
  • Why hiding your clutter (aka getting clutter out of your sight) is actually a great temporary solution.
  • The belief we have about time that causes us to create clutter.
  • Powerful tips to effectively de-clutter your life.
  • Why everything needs a home.
  • The secret of do it NOW.
  • How simply paying attention to how you feel can help you to de-clutter your life.
  • Why you should never leave a room empty-handed.
  • Why it’s actually ok to be messy (you just need a good pre- and post-game routine).
  • The interesting connection between tidiness and success.
  • How clutter is linked to a scarcity mindset.
  • How to deal with sentimental objects that are cluttering your space (this is important!).
  • Why de-cluttering makes room in your life for new and better things.
  • Why guilt might be the reason that you hang on to things.
  • How to use The Four Bin Method to transform your home.
  • A great gift you can give your kids by simply tidying up one thing in their room each day.
  • How to recruit your family to keep your home safe, clean, and organized.
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 2018-05-09

TMHS 286: Deadly Fats Vs. Healthy Fats & Essential Brain Nutrients - With Guest Max Lugavere

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Have you ever avoided posts on social media just so that you don’t see any spoilers for a movie or tv show you were looking forward to seeing? And have you accidentally seen too much anyway… and you try to lie and tell yourself that you didn’t see what you saw?

I’ve literally closed my eyes and blocked my ears when movie trailers have come on television just so that I can keep the goodies in a movie a secret to myself. Maybe childish… but maybe I’ll end up enjoying the movie more than you. ;)

We live in the age of spoilers. And a “spoiler alert” is common courtesy. It used to be a big spoiler when I would share with patients and attendees at live events that their fear of dietary fat is not actually the boogie man it was made out to be. Today, the vast majority of folks who are at least semi-interested in health and fitness know that fats are a crucial part of human wellness. But… SPOILER ALERT! Not all fats are good for you. And some (that could easily pass as some of the good guys), are really deadly villains in disguise waiting to end your stint in the movie called life.

In this episode, we have on New York Times bestselling author of the hit book Genius Foods, Max Lugavere. Max has an awesome story, and a pretty unique experience that makes him well suited for investigating the plot behind the battle of healthy fats versus deadly fats. We’re about to cover that and a whole lot more. So, click play, then lights, camera, action!

In this episode you'll discover:
  • Why paying attention to your brain health is more important than ever.
  • Which type of fuel burns cleaner in your body.
  • The heartbreaking experience that drove Max Lugavere to become an expert in nutrition and brain health.
  • What journalists and scientists have in common.
  • The shocking results that the FINGER Study revealed about improving brain function as we age.
  • Which two carotenoids have been found to improve visual processing speed.
  • What Genius Foods are.
  • Why more health-conscious people tend to get less variety in their diet it (this is ironic!).
  • Which category of food can make your brain 11 years younger on average.
  • Why it’s important to eat your salad with some healthy fats.
  • Which food source of dietary fat has the greatest amount of evidence proving its benefits for human health.
  • The difference between polyunsaturated, monounsaturated, and saturated fats.
  • Which dietary fat can support your body’s use of ketones.
  • How polyunsaturated fat extracts can potentially impact your neurotransmitters in a negative way.
  • Why oleic acid (which is found in olive oil) is critical for our cells.
  • How finding good olive is like finding good weed.
  • What amyloid plaque in the brain might indicate.
  • How DHA plays an important role for your brain.
  • Why vegan sources of omega 3’s might not be a viable source of nutrition for humans.
  • Why you need to be mindful of the omega 3 to omega 6 ratio in your diet.
  • Why plants need exposure to stress to provide us with the most benefit.
  • The interesting impact that fish oil has on the brain.
  • Why avocados are a seriously healthy, genius food.
  • Why vegetable oil is not vegetable oil (wait, what?).
  • How ketone production in the body can be misleading.
  • How anthocyanins influence human health (and what special food you can find them).
  • What the colors of foods actually indicate.
  • Why egg yolks can be considered nature’s multivitamin.
  • Whether or not eggs are bad for your cholesterol.
  • How to prepare your eggs to get the most benefit from them.
  • Why creatinine is essential for your muscles AND your brain.
Items mentioned in this episode include:

* Download The Transcript

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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