The Model Health Show

What is the underlying factor that drives humans to engage in behaviors that are damaging? Whether it’s gambling, drinking, or eating to excess, it’s not uncommon in our society for folks to get sucked into repetitive, detrimental habits. It turns out, there’s an evolutionary foundation behind this behavior, and it’s the topic of the new book, The Scarcity Brain.

Today’s guest, Michael Easter is a professor and the author of The Comfort Crisis and The Scarcity Brain. His work encompasses the idea of utilizing modern science and evolutionary wisdom in order to lead healthier, more fulfilled lives. He joins this episode of The Model Health Show to share the fascinating science of scarcity, moderation, fixation, and happiness.

You’re going to learn about the scarcity loop and how it drives us to repeat unhealthy habits. We’ll talk about the psychology of gambling, overeating, excessive screen time, and so much more. If you want to break the cycle of constantly craving more, this interview will help you create meaningful change. I hope you enjoy this interview with Michael Easter!

In this episode you’ll discover:

• The interesting ways our society has removed discomfort from our daily lives.
• Why there’s an evolutionary mismatch between our drive and our environment.
• What scarcity brain means.
• Why moderation is so difficult for most folks.
• What we can learn about human drive from slot machines.
• Three main components of a behavior loop.
• Examples of the scarcity loop in our modern world.
• The psychology of gambling.
• What pigeon studies on gambling can teach us about stimulation.
• How the theory of optimal stimulation explains addiction.
• Why slot machines became more popular after a few simple tweaks.
• How humans evolved to overeat.
• The fascinating history of snacking.
• Three v’s of a popular snack.
• Why ultra-processed foods are easier to overeat.
• Three ways to fix your craving mindset.
• How scarcity cues can impact our behavior.
• The internal cues that prompt us to pick up our phones.
• How boredom can enhance creativity.

Items mentioned in this episode include:

• Organifi.com/Model  -- Use the coupon code MODEL for 20% off + free shipping!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Scarcity Brain by Michael Easter
• The Comfort Crisis by Michael Easter
• Connect with Michael Easter Website / Newsletter / Instagram

Join TMHS Facebook community - Model Nation 

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Thanks to our Sponsors!

This episode is brought to you by Organifi. Today, more than ever, because of all the stress inputs and how our bodies are processing the data that we're being exposed to, we very often need a little bit of a support. That's where the term supplement should come in at. Supplements should not replace an already healthy diet. It should supplement, it should fill in minor gaps. It should help us to be able to go above and beyond so that we're running on all cylinders. Now, we've existed recently in recent generations in the paradigm of the "multivitamin", and the data is now pointing to the fact that there is a very big difference in synthetic versions of vitamins versus real whole food versions of those same vitamins. Just because the the chemical equation is the same does not mean that it's impacting our health the same way. Take for example, essential nutrient vitamin E. This nutrient is important for healthy function of your cardiovascular system, cognitive performance, and even the health of your skin. Well, the study published in the American Journal of Clinical Nutrition determined that natural food-based vitamin E, has nearly twice the bioavailability of synthetic vitamin E. So again, the data is now becoming more and more clear. Just because we get a "multivitamin" that has these synthetic versions of these essential nutrients, does not mean that our cells can actually utilize it. So when we're looking at fortifying our nutrition, providing ourselves with an abundance of essential nutrients, we wanna do this with number one, real whole foods. And number two, real food concentrates. Superfood concentrates. This is why I'm such a huge fan of Organifi. Organifi provides organic whole food-based superfood concentrates superfoods like chlorella, for example, which is incredibly rich in Chlorophyll, which a study published in the Journal Appetite found that chlorophyll can aid in weight loss and reduce the urge to eat hyper-palatable foods. But it also has remarkable micronutrients like Lutein and Zeaxanthin that helps with our cardiovascular system, with our vision and much more. These foods go above and beyond with their nutrient density. And on top of that, a double-blind placebo controlled study published in the journal Clinical and Experimental Hypertension found that Chlorella was able to normalize blood pressure of test subjects with hypertension. So when I'm saying these foods are superfoods, I'm not exaggerating. We're talking about science backed, we're talking about real. If we're talking about a multivitamin, this is where you need to turn, Whole Food concentrates. Organifi's Green Juice contains chlorella, spirulina, ashwagandha, coconut, and it comes together in this really refreshing beverage that's easy to make, easy to travel with as well. They have these great go packs and providing our families with real whole food-based complimentary nutrition. Go to organifi.com/model. You get 20% off their incredible Green Juice Blend. They also have a great Red Juice Formula Gold highlighting organic turmeric as the foundational ingredient in that formula. And so much more. Organifi is doing stuff the right way, organic, cold processing, organic whole food-based nutrition at organifi.com/model. That's organifi.com/model for 20% off storewide.

This episode is brought to you by Four Sigmatic. The human brain is the most powerful pharmacy in the universe. And I'm saying that because every single thought that we think creates correlating chemistry in our bodies and that biochemistry is designed uniquely for you. It's beyond bio identical hormones or neurotransmitters. These are designed specifically for your own receptor site. So what you're making within your own body based on your thoughts, your perception of reality, is of the utmost importance. And obviously, thoughts of stress and anxiety, and worry and fear, these are going to create cascades that make us feel a certain way. The same with more positive and affirmative feelings and thoughts of joy, of love, of connection. But all of our emotions matter. Now, the thing is, if we're talking about health and longevity, we want to make sure that we're stacking conditions to have more positive, affirmative thoughts and buffer us from the stressful thoughts that we are inevitably going to have. Now, our sleep hygiene, our movement practices, and also our nutrition are of the utmost importance in helping to modulate these things. And when it comes to managing stress, there is one particular story, tea that has been utilized for thousands of years that stands head and shoulders above the rest. A study published in Biomedical Research found that test subjects with a variety of health complaints, including anxiety and poor sleep quality, were given lion's main medicinal mushroom or a placebo for four weeks to monitor their metabolic and psychological impact. The participants who utilize lion's mane had significantly reduced levels of anxiety and irritation than those in the placebo group. The researcher stated, quote, our results show that lion's main intake has the possibility to reduce depression and anxiety unquote. Not only that, scientists at the University of Malaya discovered that compounds in lion's mane are able to significantly improve the activity of a nerve growth factor in the brain. Nerve growth factor is essential in the regulation of growth, maintenance, proliferation and survival of various brain cells. If we want to have a healthy brain and protect our brain cells, which we don't have, the regenerative activity of brain cells like we do other cells in our bodies, we've got to take care of our brain cells. This is one of the few things ever discovered that has that protective capacity for me and my family. We want to make sure that the medicinal mushrooms that we're utilizing lions mane, chaga, rishi, and the like are all done via a dual extraction to make sure that we're getting these bio active compounds in a more full fashion. So via a hot water extract and an alcohol extract, there's one company that's doing that and infusing these incredible medicinal mushrooms into things like organic coffee, organic hot cocoa, and I'm talking about the folks at Four Sigmatic. Go to foursigmatic.com//model you get 10% off store wide of all of their incredible medicinal mushroom elixirs, cocos, and their organic coffee blends as well. Today I actually had the lions main and chaga organic coffee blend. This is one of those things, of course, it puts you on ten, but it helps you to modulate and manage your energy. It's not one of those things where you get this jolt of energy and then it leaves you lagging later on. It's very steady, mild mannered behavior and also helping to really activate the cognitive function that we're looking at when we're talking about things like lion's main, medicinal mushroom. Can get 10% off store wide plus more. They got some incredible packages that you've got to check out in specials over at foursigmatic.com//model. Go to foursigmatic.com//model for 10% off store wide and more.

There are a variety of smart lifestyle strategies you can use to lower your stress levels, including practicing meditation and deep breathing, getting adequate sleep, and exercise. But did you know that the food you eat has the potential to both reduce stress and cause stress? Food is a critical, yet often overlooked, piece of stress management.

If you’re looking for strategies to reduce your overall stress load, it’s important to understand how nutrition impacts stress, and vice versa. On this episode of The Model Health Show, you’re going to hear the science of how food can reduce stress and cause stress. You’re also going to learn actionable steps you can take to ensure a healthier overall stress load with specific foods and behaviors.

Learning strategies to modulate our stress responses is something we can all benefit from, so I hope this episode provides a ton of value to you. The bidirectional relationship between food and stress is a fascinating one, so click play, listen in, and enjoy the show!

In this episode you’ll discover:

• What percentage of physician visits are caused by stress related illnesses.
• The connection between stress and cardiovascular events.
• What stress is, and how your overall stress load is compiled.
• The definition of gastrophysics.
• What role perception plays in your food preferences.
• The surprising findings of the sonic chip experiment.
• How texture can influence our food experiences and enjoyment level.
• Specific examples of snacks that incorporate various food textures.
• The connection between carbohydrates and serotonin production.
• How consuming fermented foods can improve your mental health.
• The health benefits of consuming chocolate.
• How eating with others can act as a defensive mechanism against stress.
• Why eating increases immune activity.
• The connection between ultra-processed foods and psychological stress.
• Why chewing thoroughly is critical for your health.
• The two main things you should include while eating to reduce your stress load.

Items mentioned in this episode include:

• EatSmarterCookbook.com -- Preorder your copy today & claim your free bonuses!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Organifi.com/Model  -- Use the coupon code MODEL for 20% off + free shipping!
• DrinkLMNT.com/model --Get a FREE sample pack with any order!

Join TMHS Facebook community - Model Nation 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
• Spotify
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Thanks to our Sponsors!

This episode is brought to you by Foursigmatic. What's another science backed food that can help to support the reduction of stress? Well, this one is actually traditionally used as a beverage, but it also is used culinary ways today in different food preparations. And I'm talking about Lion's Mane medicinal mushroom. I just went to a farmer's market the other day and there was a table there that had this wide variety of different medicinal mushrooms and Lion's Mane was there as well, and some folks who were getting the Lion's Mane to use it in different dishes. But traditionally it's gonna be a decoction or hot water extraction to kind of break down and extract these compounds that I'm about to share with you because within Lion's Mane, a study published in biomedical research found that test subjects with a variety of health complaints, including anxiety and poor sleep quality, were given Lion's Mane or a placebo for four weeks. The participants who use the Lion's Mane significantly reduce levels of irritation and anxiety than those in the placebo group. Alright, so we're talking about a reduction of agitation, a reduction of stress. The researchers stated "Our results show that Lion's Mane intake has the possibility to reduce depression and anxiety." That's special, man, that is really special. And as mentioned, you wanna make sure that this is a dual extraction to really get all the compounds from the mushrooms. This is why I'm such a huge fan of Four Sigmatic. I have Lion's Mane almost every day. So whether it's in the Lion's Mane Organic Coffee along with Chaga medicinal mushroom, or it's the Lion's Mane Elixir itself, this is one of those staples in my household for sure. Huge fan of Lion's Mane, and you could check them out. Go to foursigmatic.com/model, that's foursigmatic.com/model. You get 10% off storewide. Four Sigmatic really is the best. They've been such a huge supporter. We're a big supporter also of the movement with Eat Smarter and Eat Smarter Family Cookbook as well and just providing great gifts and things for giveaways and support just to really help with this movement with family wellness. So definitely appreciate Four Sigmatic. Go to foursigmatic.com/model for 10% off.

This episode is brought to you by Organifi. For this one, we're gonna look at a spice. This one is turmeric. Turmeric has been found to improve insulin sensitivity, reduce blood fats, and directly act upon fat cells. Plus research published in the Journal of Ethnopharmacology points to turmeric's potential in reducing the severity of both anxiety and depression. Yes, we can add some turmeric to different recipes. However, to get a truly therapeutic amount of it, I'm a huge fan of making a turmeric latte. And for that, my favorite turmeric latte is from Organifi Gold. Organifi Gold not only has an incredible source of organic turmeric, but also combines magnesium, Rishi, and other incredible ingredients that really help to reduce stress in the human body. They made that product so intentionally utilizing the highest quality ingredients and just making it easy to enjoy the process of getting well and getting these powerful nutrients into our bodies. For the Organifi Gold, go to organifi.com/model. That's organifi.com/model. You get 20% off storewide, so they're gold formula, they're Organifi green juice, which I mentioned spirulina a little bit earlier. It's one of the highlighted ingredients in the Organifi green juice. But in this particular instance, if we're talking about reducing stress, Organifi Gold is my favorite.

This episode is brought to you by LMNT. Part of the response of the human body where we're not satiated and we're wanting to eat more and more and more is that we're not getting in the nutrients that our bodies are screaming for. Now with that lack of nutrients, by the way, this is where it's about being intentional when we're making our food choices to make sure that we're eating nutrient rich foods as much as possible. And to compliment with that in particular, there's a certain category of nutrients that are really important in helping to modulate stress. And this is where electrolytes can be valuable for everybody, especially those who are not getting copious amounts of these stress modulating electrolytes in their diet. A plethora of studies have proven the benefits of electrolytes on mental health and stress management. For example, a study cited in the journal of physiological reports titled Sodium and Potassium Excretion Predict Increased Depression in Urban Adolescents uncovered the overlooked role of electrolytes and mental health, in particular low potassium. And the sodium intake that's largely coming from ultra-processed foods is creating more mental health issues in our citizens. And of course, by the way, don't forget about magnesium when we're talking about this interplay with electrolytes. Magnesium has too many studies on reducing symptoms of anxiety and depression and releasing abnormal amounts of stress, helping us to metabolize stress. Then we can even mention, there are mountains of studies on the benefits of magnesium and so keep that in mind. This is why I'm a huge fan of course, of getting in our electrolytes in our food, but also supplementing with high quality electrolytes. I'm not talking about Gatorade, I'm not talking about Powerade, I'm not talking about any of that garbage. I'm talking about high quality electrolytes with science-backed data points that is not containing unnecessary sugars and food dyes for me and my family. This is something that I travel with this as well. It was really helpful. These are those small things you pick up traveling coast to coast to New York City, really helping me to adjust. I'm always traveling with my element electrolytes. Go to drinklmnt.com/model. That's drinklmnt.com/model and they're going to send you a free electrolyte sample pack with every purchase. So whatever electrolytes that you get, they're gonna send you a sample pack to try out their other varieties of electrolytes as well. So such a cool gift that they're giving for folks. Go to drinklmnt.com/model. Truly element is in a league of their own when it comes to electrolytes.

Cooking meals together in the kitchen with your kids and family creates long-lasting memories. Sometimes starting small with making your own meals alongside others can help others build strong eating habits. Cynthia was inspired after seeing a study that the future generation may not live past their parents and it all leads to how we eat.

Cynthia Garcia is the founder of the Institute of Transformational Nutrition and Modern Life Coach School. She has been featured on The Dr. Phil Show, The Doctors, and the TODAY show. She shares her knowledge of the best techniques, tips, and methods of transforming the way you eat and your overall health habits through the Institute of Transformational Nutrition.

In this interview, she speaks with Shawn on how to grow good eating habits with your children so they may live a long healthy life. It’s all based on the culture in your home or based on the culture you are exposed to around you.  Cynthia Garcia shares her 3 pillars of transformational nutrition and how to change the culture in your home to stronger, healthier relationships in your home, family, and friends. 

In this episode you’ll discover:

• Why nutrition is not just about what you eat
• The 3 pillars of transformational nutrition
• How creating rituals can make family meals fun
• How to get kids involved in cooking
• How to make transformational change in your family’s health
• How changing your mindset can change how you eat
• How surrounding yourself with other people can help you learn
• How to grow by immersing yourself in new cultures
• How the stories we tell ourselves create our environment
• Simple ways to put transformation into practice

Items mentioned in this episode include:

• Organifi.com/model -- Use the coupon code MODEL for 20% off + free shipping!
• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• EatSmarterCookbook.com -- Order your cookbook today and get access to the Family Fitness & Fitness Summit!
• Transformationalnutrition.com/model  -- In support of the launch of the Eat Smarter Family Cookbook, we partnered up with the Institution of Transformational Nutrition to offer a LIMITED number of scholarships to become a Health Coach Today!! Apply Today at Transformationalnutrition.com/model for the scholarship and access their Free course and guide on being a Health Coach Today! 
• Connect with Cynthia Garcia -- Website / Instagram / YouTube

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
• Spotify
• Soundcloud

Join TMHS Facebook community -  Model Nation

“Negative perception of aging was the strongest correlation to accelerated biological aging” ~ Mike Mutzel

A new 40-year study gives new life to— “The older the violin, the sweeter the music.” Believing that is true, having a positive outlook on aging, has been proven to slow the biological aging process. Small changes are the starting point for longevity and those changes begin inside our minds. My guest and I break down the details and give you a ton of actionable steps to take toward longevity.

Mike Mutzel, aka Metabolic Mike, is a four-time guest who holds a Bachelor of Science degree from Western Washington University. Also has a Masters in Clinical Nutrition from the University of Bridgeport, is an Institute for Functional Medicine graduate, and he’s a legend in the health and fitness arena. Mike is also a successful author, and founder of MYOXCIENCE Nutrition.

Listen as Mike and I dig into the ongoing Dunedin Study that has spanned 40 years. Learn how you can use the findings to slow the aging process without sweeping lifestyle changes. Simply making up your mind that you have control over your biological age has been proven to get the ball rolling on longevity. Get ready to take notes because this episode is full of science-backed steps anyone can take to fight off Father Time and avoid total dependence on pharma-fixes, while feeling better mentally and physically.

In this episode you’ll discover:

• A 40-year study highlighting factors affecting how we age
• How mind over matter is true with aging
• A commercially available test to view your biological age
• The army of unhealthy factors afflicting us daily and ways to combat them
• Why you should train for balance and proprioception
• Grandkids’ effect on aging
• Easy effective cognition exercises
• What a study on grip strength tells us about biological aging
• Surprising facts on cholesterol’s link to reaching 100 years old
• Impactful tips on clearing your body of environmental toxins
• Alarming facts about pesticides that make farmers markets more appealing
• In-depth breakdown of weight loss drugs like Ozempic
• Mindful eating and other gut health insights
• Ways to lose weight naturally without $300/month prescriptions
• A key side-effect of unnaturally curbed appetite
• Thyroid and pancreatic concerns with Ozempic
• How grace toward yourself and micro changes can lead to improved health

Items mentioned in this episode include:

• Onnit.com/model — Save an exclusive 10% on performance supplements & tools!
• HVMN.com/model — Save 30% on your first subscription order of Ketone-IQ!
• PaleoValley.com/model — Use code MODEL for 15% off!
• EatSmarterCookbook.com — Order the cookbook today & claim your bonuses!
• Dunedin Study — main findings
• The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer
• Trudiagnostic.com — Discover your biological age
• Faithful Harvest: The True Story of a Small Town, a Global Industry, and a Toxic Secret
• High Intensity Health — Mike Mutzel’s YouTube Channel

Join TMHS Facebook community - Model Nation 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
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Thanks to our Sponsors!

This episode is brought to you by Onnit. I wanted to share something with you that's the result of a couple of studies looking at how a certain fat can actually help to burn fat. A randomized double-blind study published in the International Journal of Obesity and Related Metabolic Disorders placed participants on a reduced calorie diet that included either supplemental MCTs, medium chain triglycerides, or supplemental long-chain triglycerides, or LCTs. After the data was compiled, it was revealed that the group who included MCT oil lost more weight, eliminated more body fat, and experienced higher levels of satiety. Again, same calorie-restricted diet, but adding in the MCTs led to more fat loss. Another study, this was cited in the International Journal of Obesity and Related Metabolic Disorders as well as a separate study. And this revealed that MCTs are able to boost oxidation of stored fat while increasing our satiety at the same time, so burning fat while we're still feeling satisfied. Now here's why this matters. The study also noted that MCTs enabled study participants to retain more of their muscle mass during the weight loss process. So this was supportive of not just weight loss but actual fat loss and retention of our lean tissue. There's something special about MCT oil, but as with everything today, the sourcing is critically important. This is pretty much a daily thing for me, having some MCT oil included somewhere in my nutrition protocol, whether it's blended into a tea or coffee or a smoothie or a salad dressing, there are so many different ways to utilize MCTs, but where you get it from truly does matter. We have to make sure that we're getting our MCT oil from companies that have integrity, that have high-quality sourcing, and also avoiding a lot of toxicants that come along with a lot of supplements today. For my MCT oil, I'm getting it from Onnit. Onnit is a premier human-performance company. And when you go to onnit.com/model, you get 10% off their incredible MCT oil. That's onnit.com/model, you get 10% off their MCT oil and all of their health and human-performance supplements and foods. All right? Huge fan of Onnit, it's a staple in my superfood cabinet. Head over there, check them out, onnit.com/model for 10% off.

This episode is brought to you by HVMN. I wanna share something with you that has been fueling my workouts recently. Numerous studies, including a study published by the Federation of American Societies for Experimental Biology, AKA, the FASEB Journal, have found that exogenous ketones can be up to 28% more efficient in generating energy than glucose alone, and because of this, something that... Listen, there are so many different supplements that are out there on the market, very few things do you experience a change the first day. Now, this isn't true for everybody, but for me, this was the case, I was shocked. I actually took time stepping away from everything else that I was doing as far as supplementation around training, gave myself a break, and then did this with a lot of focus and intention to see, Hey, what are the kind of results that I could see by utilizing Ketone-IQ? And I was really just blown away. My stamina was significantly increased, but more so, my recovery afterwards, it was really impressive. I just felt like I could do so much more than I normally do. And I'm somebody who really prides myself on being a high performer and being able to really challenge my limits and do exceptional things. And so to do what I was typically doing and then have energy left in the tank, I was just like, "Wow, this is something special, I need to tell more people about this." So right now, you can head over to hvmn.com/model, and they're going to give you 30% off of your first subscription order, it'll be taken off automatically at checkout. And I'm telling you, this is the real deal. Go to hvmn.com/model, check out Ketone-IQ today. 

This episode is brought to you by Paleovalley. I've got some very bad news for you about vitamin C supplements. Most people have no idea that typical vitamin C supplements are made from corn syrup or corn starch derived from GMO crops. The synthetic ascorbic acid found in most vitamin C supplements is structurally similar to naturally-derived whole-food sources of vitamin C, but they are not the same thing. Whole food and whole-food concentrates of vitamin C have hundreds of other bioactive cofactors that make vitamin C work miraculously in our bodies, while synthetic vitamin C is the very definition of a one-trick pony. In fact, by being devoid of essential cofactors, synthetic vitamin C supplements can be outright harmful to your health. For instance, a 2013 study published in the Journal of the American Medical Association Internal Medicine found that participants taking synthetic vitamin C supplements had twice the risk of developing kidney stones. Another study, the researchers at USC found that a daily dose of synthetic vitamin C thickened the walls of participants' arteries two and a half times faster than those not taking the synthetic supplement. This is absolutely insane because, number one, it's one of the most popular standalone supplements in the world and commonly found in most multivitamins. Number two, whole-food based, whole-food concentrates of real vitamin C are remarkably effective in lowering the risk of cardiovascular disease, even in people engaged in high-risk behaviors like smoking. A randomized placebo-controlled study published in the Journal of Cardiology had 20 smokers consume a whole-food concentrated vitamin C in the form of camu camu berry over the course of a one-week study. And it led to significantly lowered oxidative stress and lowered inflammatory biomarkers. What's more? There were no changes in these markers in the placebo group who received an ordinary synthetic vitamin C supplement. Because of the damage humans have done to the soil microbiome, levels of vitamin C are notably lower in typical foods. That's why I have been utilizing a whole-food vitamin C concentrate blend of camu camu berry, acerola cherry, and amla berry for years, and I'm on a mission to spread awareness about this and get people off synthetic vitamin C supplements. The essential C complex from Paleovalley is all organic, no synthetic ingredients and no fillers, plus it has a 60-day 100% moneyback guarantee, so if you aren't absolutely thrilled with it, you'll receive a full refund, no questions asked. Go to paleovalley.com/model right now and you'll automatically receive 15% off of your order at checkout. Vitamin C is critical for our immune system health but also the health of our heart, our brain, our skin and so much more. Target organic whole-food sources of vitamin C, and if you're going to supplement, make sure it's a whole food concentrate and not synthetic vitamin C. Go to paleovalley.com/model, that's paleovalley.com/model right now for 15% off.

Building and maintaining muscle mass is one of the most important (yet underappreciated) components of overall health and longevity. Having sufficient muscle mass plays a critical role in immune function, metabolism, resiliency and recovery, and so much more. On this episode of The Model Health Show, Dr. Gabrielle Lyon is back to discuss the amazing benefits of having adequate muscle mass on your frame. Dr. Gabrielle Lyon is a board-certified family medicine and fellowship-trained physician in nutritional sciences and geriatrics. She is also the author of the new book, Forever Strong: A New, Science-Based Strategy for Aging Well. Dr. Lyon is a subject-matter expert and educator in the practical application of protein types and levels for health, performance, aging, and disease prevention.

In this interview, Dr. Lyon is sharing the science behind how building muscle influences our health outcomes. You’re going to learn how skeletal muscle impacts everything from your metabolism to your immune system and your longevity. We’re also having powerful conversations about teaching your children to take care of their bodies, simple ways to optimize muscle mass, and the empowering truth about earning muscle. Dr. Gabrielle Lyon is passionate about sharing the value of building muscle for long-term health, and I hope this interview inspires you to reap the benefits of earning muscle!

In this episode you’ll discover:

• How loss of muscle mass impacts morbidity and mortality rates.
• Why obesity is a side effect of unhealthy skeletal muscle.
• The connection between muscle mass, the immune system, and hormones.
• What myokines are, and the role they play in immune health.
• How your muscles function as a metabolic sink.
• The main site for glucose disposal in the body.
• What happens when muscle is infiltrated with fat.
• The definition of obesogenic sarcopenia.
• How muscle protein synthesis can be blunted.
• Why skeletal muscle is a nutrient sensing hormone.
• How sleep deprivation can impact your ability to increase muscle mass.
• What it means to live a muscle-centric life.
• The minimum amount of resistance training you should incorporate into your routine.
• How your muscle mass impacts your quality of life as you age.
• The connection between testosterone levels and muscle.
• How children can reap the benefits of resistance training.
• Two simple ways to optimize muscle mass.
• How much protein your body needs.
• The history of dietary guidelines in the US.

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• EatSmarterCookbook.com -- Order your copy today!
• Forever Strong by Dr. Gabrielle Lyon
• 4 Overlooked Exercises That Will Make You Fitter – Episode 714
• Connect with Dr. Gabrielle Lyon Website / Podcast / Newsletter / Instagram / YouTube

Join TMHS Facebook community - Model Nation 

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Thank You to our Sponsors

This episode is brought to you by Onnit. Obviously real food sources, dense protein sources of real food are critical, but sometimes we're not getting in the adequate amount of protein that our bodies need to get the results that we want. And so a lot of folks look to protein supplements, and there are a ton of protein supplements available on the market today, from plant source to animal source. But the vast majority of clinical evidence supporting the benefits of using a protein supplement are from studies done on whey protein. A randomized double-blind study published in the Journal of Nutrition, found that overweight test subjects who are instructed to consume whey protein daily for 23 weeks, lost more body fat, had greater loss in waist circumference and had a greater reduction of circulating ghrelin levels. That is our major hunger hormone, compared to test subjects who were taking soy protein or an isogenic carbohydrate drink. What's really interesting about this study is that the test subjects were not instructed to make any other dietary or lifestyle changes, they just started losing more belly fat by adding in whey protein. That's really something remarkable to pay attention to, and by the way whey protein is not a new invention, Socrates the father of modern medicine utilized whey protein, it was called serum, in their particular dialect, of course, but effectively that's what the translation is. So this has been around for a very long time and it's the most science-backed form of protein, so whatever protein you subscribe to, just make sure you get the best quality possible. And you're gonna find the best quality possible whether it's grass-fed whey protein or a plant-based protein from Onnit, go to onnit.com/model, that's onnit.com/model. And you will find the highest quality protein supplements in the world. Onnit is a health and human performance focused company that even puts their supplements through clinical trials, through randomized controlled trials to see their efficacy. So they're going above and beyond, go to onnit.com/model, check out their grass-fed whey protein, it's amazing and of course, if you're subscribed to a plant-based protocol their plant-based protein is just the best, it just is. My oldest son actually he utilizes it, it's his favorite protein when he's doing a plant-based protocol, some people just their body jives better with certain things and we have to honor that. But we wanna have delicious experiences and we wanna have things that taste good and also feel good in our bodies. So Onnit is that deal check them out, go to onnit.com/model

This episode is brought to you by LMNT. Neuroplasticity, the ability of the human brain to grow and adapt and evolve and really to unlock our superhuman capacity is driven by our experiences, our practices, our activities, but also our nutrition. Fascinating new research published in the journal Neuron found that magnesium, this key electrolyte is able to restore critical brain plasticity and improve overall cognitive function. Again, neuroplasticity is the ability of our brain to change and adapt. Now, this is one key electrolyte, but it works in tandem with other electrolytes like sodium. Sodium is critical for maintaining proper hydration of the human brain. If you didn't know this, the human brain is primarily made of water. We're talking somewhere in the ballpark of 75, upwards of 80% water. It's so important because just a small decrease in our body's optimal hydration level, what's noted in the data, just a 2% decrease in our baseline hydration level can lead to dramatic cognitive decline, helping to sustain and maintain proper hydration levels in the brain. Sodium is critical in that. And also researchers at McGill University found that sodium functions as a "off on switch" for specific neurotransmitters that support our cognitive function and protect our brains from numerous degenerative diseases. Right now, the number one electrolyte company in the world is delivering a gift for new and returning customers with each purchase of LMNT. That's LMNT, the number one electrolyte in the market. No binders, no fillers, no artificial ingredients, no crazy sugar and sweeteners. My friend's son was just over at our house and my son, my oldest son Jordan, was training them, taking his teammates through some workouts. And we opened the freezer and there's a bottle of Gatorade, that's a bottle of Gatorade in our freezer. And my wife's like, whose is this? 'Cause we know we don't roll like that. We don't mess with the gators. All right. We don't mess with the Gatorades. And we knew who it was, it was one of his friends. And he came in, he's like, well, at least this is the no sugar kind. And then I go through some of the ingredients with him and I find those curve balls of like, here's where they're sneaking in these artificial ingredients and things that the human body has no association with. But you know, he's taken a step in the right direction by, by being in our environment. So, you know what I did? I put the LMNT in his hand. Alright, make sure that he's got the good stuff, the very best stuff. And also this is backed by peer-reviewed data in a huge body of evidence. When we're talking about the folks at LMNT, that's LMNT. Go to drinklmnt.com/model and you're going to get a special gift pack with every purchase, whether you're a new or previous customer to LMNT. So again, this is a brand new opportunity, free gift pack with every purchase over at LMNT. Go to drinklmnt.com/model.

Having strong, healthy relationships can positively impact your health in a myriad of ways. And since the beginning of human existence, we have connected with each other over the experience of food. Food has the power to cultivate strong bonds, encourage unity over shared interests and values, and bring families and communities together.

On this episode of The Model Health Show, you’re going to learn about how relationships impact your health and longevity. You’ll hear the data behind the numerous benefits of a shared family meal and how to implement this practice into your routine. You’ll also learn five practical strategies for creating intentional connections around food.

Our relationships are at the foundation of our health and well-being, and creating connections around food can create a ripple effect of benefits. Click play to hear the fascinating science behind the #1 controller of your health and fitness!

In this episode you’ll discover:

• The #1 element that impacts human health and longevity.
• How humans have evolved sharing meals.
• Why food is the cornerstone of many relationships.
• How we evolved to connect over food.
• The science on what happens when families eat together.
• How eating meals with other can prevent chronic diseases.
• The minimum effective dose to reap the health benefits of a shared family meal.
• How a family meal can impact rates of stress and tension.
• The relationship between oxytocin and cortisol.
• What percentage of families eat together on a regular basis.
• How your culture influences your cravings.
• What percentage of the average American’s diet is ultra-processed foods.
• The importance of scheduling family meals.
• How to get your children excited about implementing more family meals.
• Why a pre-meal ritual can encourage more connection.
• How to practice more presence during family meals.
• Why a post-meal experience can trigger a dopamine release in the brain.

Items mentioned in this episode include:

• EatSmarterCookbook.com -- Order your copy today!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• The #1 Controller of Human Health with Dr. Robert Waldinger – Episode 651
• Legado Family Card Deck
• Conversation Cards for Kids and Teens

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This episode is brought to you by Four Sigmatic. So even getting together with your friends or a friend of yours for lunch or for a cup of coffee, all of these things count. All right? All of these things count, and you can even invite them over for some really good coffee. All right? And you already know we're about, we're about organic and medicinal mushroom infused, like Chaga, one of the most remarkable sources of antioxidants ever discovered, noted in purview data to be very effective at reducing the impact of cancer. We also see Chaga being one of the natural elements that helps to produce or induce more production of something called Superoxide dismutase, a really powerful master antioxidant in the human body that is part of the reason why it's so effective at targeting cancer cells. So Chaga, Lion's Mane noted in multiple studies to help to reduce anxiety and even to stimulate the production of new brain cells. And this is from researchers at the University of Malaya, and they're studying it for its neuroprotective benefits. And so, am I just randomly picking two powerful medicinal mushrooms and organic coffee together? No, that's what I had today. That's what I had today from the incredible folks at Four Sigmatic. All right, go to foursigmatic.com/model, and you get 10% off their incredible think blend. That's their think blend, because it's targeting cognitive function. All right? So you can get the ground coffee, make it yourself. I'm into that life now. The drip life, I'm into it. Or they have instant coffee as well. And that's what I actually, I bring that along when I travel. And you know, again, this is something that I love making coffee. Don't tell my wife this, but I love making coffee for her in the morning. It's just part of what we do. I don't like sometimes when she rushes me, all right, because sometimes she's like, just get my coffee and then we could talk, all right? Sometimes she do hit me with that, but I love it. I love doing that for her. And this is something you would love as well. Definitely check them out. Four Sigmatic is truly an elite of their own when it comes to coffee. That's foursigmatic.com/model for 10% off all their incredible coffees. They've got some remarkable, if you're not into coffee, there are teas, there're incredible elixirs that are, you know, you can get lion's mane you can get Reishi, you can get Cordyceps, all dual extracted. So you actually get all of these vital nutrients that we've been talking about. Foursigmatic.com/model.

Food has an incredible ability to nourish our bodies, act as an important foundation of our traditions, and bond us with others. And depending on what your personal wellness goals are, food can be a powerful tool to help you improve your health. If you want to lose fat, there are some specific foods that can support your metabolism and make fat loss easier.

On this episode of The Model Health Show, we’re going to dive into 10 foods that promote a healthy metabolism, optimize satiety hormones, reduce inflammation, and ultimately aid in fat loss. You’re going to hear the science behind each food, as featured in my new book, Eat Smarter Family Cookbook. You’ll also going to learn how each of these foods is utilized in the cookbook, and which recipes you can use to add these powerhouse foods into your diet.

My mission with the Eat Smarter Family Cookbook and this episode is to help transform family culture and help make healthy eating more automatic. I hope this episode can give you the awareness, knowledge, and empowerment you need to upgrade your food choices and improve the health of your family. Enjoy!

In this episode you’ll discover:

• How eating avocados can lead to a reduction in abdominal fat.
• Why dietary fat gets a bad rap.
• The link between consuming almonds and insulin sensitivity rates.
• How eating white fish can help optimize hormones.
• The metabolic benefits of lean fish.
• How cherries can help reduce inflammation.
• What anthocyanin is.
• The numerous health benefits of turmeric.
• How consuming eggs can improve your metabolism.
• Why eating a protein rich breakfast is optimal.
• The anti-obesity effects of consuming sea vegetables.
• Why kimchi can help reduce fasting blood sugar levels.
• The history of cultured foods.
• How (and why!) to incorporate more sweet potatoes into your diet.
• The connection between olive oil, satiety hormones, and fat loss.
• My mission with the Eat Smarter Family Cookbook. 

Items mentioned in this episode include:

• EatSmarterCookbook.com -- Order your copy today! 
• PaleoValley.com/model -- Use code MODEL for 15% off!

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Thanks to our sponsors!

This episode is brought to you by Paleovalley.  A couple of the recipes that include turmeric in the Eat Smarter Family Cookbook, a couple of my favorites are the turmeric sheet-pan chicken with sweet potatoes and chickpeas. All right. Beautiful dish. And also, the sauteed curried cabbage, the slow cooker chicken curry. If you're in a hurry, slow down and have some chicken curry. All right. So wholesome. So delicious. One of the staples in my family's kitchen. We love the slow cooker chicken curry, and I know you will as well. So lots of cool ways that we can integrate and add in some turmeric. But also, sometimes the concentration makes all the difference. So if you're really wanting to target some of these metabolic benefits, and in particular helping to reduce inflammation, this is a place where you might want to supplement as well. And I'm a big fan of the Turmeric Complex, the Organic Turmeric Complex that has all these other incredible bio-potentiators, so your cells can use it better, that is carried by the incredible folks at Paleo Valley. Paleo Valley goes above and beyond. They've been a huge supporter of the Eat Smarter Family Cookbook as well, and doing some incredible giveaways for folks, and just incredible people. Truly do appreciate them. Check out their Turmeric Complex. And by the way, you get 15% off when you go to paleovalley.com/model. That's paleovalley.com/model. You get 15% off storewide. Highly recommend checking out their Turmeric Complex. This is one of the things, at least on a weekly basis, I'm utilizing the Turmeric Complex. So, big fan of that. Check them out, paleovalley.com/model.

What are the key components of a healthy family? Today we’re going to zoom out beyond diet and exercise to examine the cultural and environmental factors that play a role in influencing our habits. When we can create a healthy, connected, and upgraded environment, habits like eating well become automatic.

On today’s show, you’re going to hear my interview with Chalene Johnson on The Chalene Show. We’re going to explore the fascinating intersection between family, connection, and health outcomes. You’ll learn about the transformative power of a shared family meal and how your environment influences your habits. This episode also contains conversations on the cultural context of cravings, how to approach shifting the habits of a picky eater, the science and marketing of processed food, and so much more.

We all have the power to affect change, and that authority begins in our own homes. This episode will give you the tools and science you need to begin transforming your own family culture. Enjoy!

In this episode you’ll discover:

• What percentage of Americans have been diagnosed with a chronic illness.
• How poor health has been normalized in our culture.
• The key ingredients that are necessary to create a healthy family.
• Why connection is an important piece of family culture.
• The number one factor that influences your longevity.
• My experience growing up in two separate family cultures.
• The role that environment plays in behavior changes.
• What culture is, and how to influence your microculture.
• The connection between eating behaviors and health outcomes.
• What it means to be a benevolent leader in your family.
• Strategies for handling a picky eater.
• Why cravings are cultural.
• The definition of ultra-processed food.
• What percentage of the average American child’s diet is ultra-processed food.
• How offering choices can help shift behaviors in your children. 
• The relationship between obesity rates and family meals.
• How to find creative ways to eat with your family during busy times.
• What you can expect inside the Eat Smarter Family Cookbook.

Items mentioned in this episode include:

• EatSmarterCookbook.com -- Preorder your copy today & claim your free bonuses!
• HVMN.com/model -- Save 30% on your first subscription order of Ketone-IQ!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping!
• The Chalene Show

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This episode is brought to you by HVMN. One of the major reasons that people give for not being able to cook home-cooked meals on a consistent basis is not having the energy to do it. Energy can be one of our greatest assets, and it can also be one of our greatest deficiencies. Obviously our lifestyle factors play a huge role in the availability that we have to access energy. But there are a few recent discoveries that are adding to the energy equation. Like a few things ever have numerous studies, including a study published by the Federation of American Societies for Experimental Biology, or the FASEB Journal, found that exogenous ketones can be up to 28% more efficient in generating energy than glucose alone. This is about cognitive function, if this is about energy, you've got to utilize these ketones. But not just any run of the mill ketone esters that had its time in the sun, but something far better has been brought to the world by HVMN. Go to hvmn.com/model and you're going to get 30% off your first subscription order of Ketone-IQ. Ketone-IQ is now clinically proven to improve our cognitive performance and also bolster our energy for sports performance. In fact, studies have found up to 15% increased mean power output after recovery by utilizing ketones. And the bioavailability of Ketone-IQ is in a league of its own. Check out Ketone-IQ today. Go to hvmn.com/model for 30% off your first subscription order.

This episode is brought to you by Organifi. All of my family, my kids in particular, I make sure that they're getting in a concentration of whole food-based micronutrients several times a week at minimum, most of the time every day. And for me, especially for my kids, and in particular with my youngest, I love the formulation of red juice and these kind of red, blended red and blue hued super foods and the Organifi red juice, because he loves the way that it tastes and it's just packed with real food nutrition. So in particular, we've got açaí that's in there. In the Journal of agriculture and food chemistry found that açaí actually... Not just theoretically, it actually raises participants' anti-oxidant levels demonstrating how effectively it's absorbed by our gut. By the human digestive system, we actually do absorb the anti-oxidants, it's not theoretical. There's a resonance here, and açaí actually has an ORAC value of 103,000, this means that it's about 10 times the antioxidants of most fruits that you're gonna see in your produce aisle, so it's again, getting our kids' growing bodies the anti-oxidants in their concentrated source, but it's kid-tested. Parent-approved tasty, another ingredient in that red juice blend is actually blueberry. And researchers at the University of Michigan published data finding that blueberry intake can potentially affect genes related to fat-burning, again, stacking conditions for healthy metabolism. Head over to organifi.com/model, and get 20% off their red juice blend and also their green juice blend, their incredible gold, everything they carry actually, it's a really, really special thing that they have going on. Go to organifi.com/model, that's organifi.com/model, to get 20% off. Again, kid-tested, parent-approved. Definitely for our kids, red juice is a huge winner.

Every day, we’re exposed to thousands of chemicals in our environment. Everything from the air we breathe, cleaning products, and even furniture can contain dangerous toxins that over time, can pose a risk to your health. The good news is, the more you understand about the realities of toxins, the more empowered choices you can make for yourself and your family.

That’s why I’m excited to share this interview with Dr. Yvonne Burkart. Dr. Burkart is a board-certified toxicologist and a chemical and ingredient safety expert. Her mission is to arm folks with the knowledge they need to make more informed choices, reduce their toxic burdens, and thrive.

On this interview, you’re going to hear a deep dive into the world of toxins. We’ll discuss the prevalence of plastics in our society and their effects on human health. You’re going to learn about how to improve your air quality, enhance your body’s natural detoxification pathways, and how to source personal care products like shampoo, lip balm, lotion, and more. Reducing your exposure to harmful chemicals is an attainable way to improve your health, and I know Dr. Burkart’s expertise is going to help you expand your knowledge base in this area. Enjoy!

In this episode you’ll discover:

• How Dr. Burkart became interested in the field of toxicology.
• What toxicology actually is.
• The origins of plastics, and the implications of their overuse.
• How plastic food packaging can disrupt your hormones.
• The major problem with BPA free plastics.
• How exposure to toxic chemicals is impacting fertility rates and cancer rates.
• Why plastic can create an inflammatory response in the body.
• What lab created flavors are, and how they can hijack your tastebuds.
• Why indoor air quality can be 3-5 times worse than outdoor air.
• What you need to know about fragrances in products.
• Simple ways to improve your air quality.
• The top two ways your body is exposed to chemicals.
• Factors to consider about burning candles.
• What glutathione is, and its role in the body.
• How to naturally balance your body’s glutathione levels.
• The importance of sweating to detoxify your body.
• How to reduce your toxic load through changing your personal care products.
• The best materials to include in your bedding.
• What to consider when pricing lower toxin products.
• The first place you should begin replacing products.
• Why we need to demand transparency and testing from companies.

Items mentioned in this episode include:

• EatSmarterCookbook.com -- Preorder your copy today & claim your free bonuses!
• PiqueLife.com/model -- Get 15% off any subscription + free shipping!
• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!
• Captain Planet with Don Cheadle
• LL Cool J’s Platinum Workout
• The Swell Score - Use the coupon code DRYVONNE for 10% off non-sale items!
• Connect with Dr. Yvonne Burkart Website / Instagram / YouTube

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Symptoms like weight gain, brain fog, and low energy have long been associated with the so-called inevitable decline of aging. The truth is, we don’t have to accept the physical challenges that are commonly associated with aging. With the correct strategies in place, we can achieve or maintain vitality for decades to come.

Today’s guest, Dr. Florence Comite, is a clinician-scientist and true innovator in the field of precision medicine. Dr. Comite is the founder of the Center for Precision Medicine & Health in New York City, and the author of Keep It Up: The Power of Precision Medicine to Conquer Low T and Revitalize Your Life. Her work is dedicated to helping folks reverse diseases of aging to achieve optimal health, longevity, and vitality.

On this episode of The Model Health Show, Dr. Comite is sharing her expertise on anti-aging medicine, including the top five biomarkers that can predict your health outcomes and what your sex drive can tell you about your overall health. You’re going to learn the difference between chronological age and biological age, the role that sleep plays in hormonal function, and whole lot more. So listen in, and enjoy this episode on sexual health and longevity with Dr. Florence Comite!

In this episode you’ll discover:

• The connection between your sex drive and your overall health.
• How the mind affects sex drive.
• The first sign of declining testosterone rates as you age.
• A distinction between biological age and chronological age.
• Why epigenetics is an important factor in aging outcomes.
• How chronic illnesses can take decades to manifest.
• The top 5 biomarkers that can indicate how well you’re aging.
• Why muscle is a powerful anti-aging tool.
• What free testosterone is.
• How to protect yourself from osteoporosis.
• What peptides are, and their role in optimizing your hormones.
• The pros and cons of hormonal birth control.
• Two tests you should ask your doctor to order.
• The connection between sleep and testosterone.
• Why overusing testosterone can be dangerous.
• Strategies and habits for promoting better sleep.

Items mentioned in this episode include:

• EatSmarterCookbook.com -- Preorder the cookbook today & claim your bonuses!
• Levels.link/model -- Join today and get 2 free months with a one-year membership!
• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Keep it Up by Dr. Florence Comite
• All of Us Research Program
• Stranger in a Strange Land by Robert Heinlein
• Comite Center for Precision Medicine & Health
• Groq Health
• Connect with Dr. Florence Comite Website / Instagram

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Anxiety is a natural human mechanism designed to protect us from harm. Experiencing anxiety can help optimize your reactions in dangerous situations, but today more than ever, folks are experiencing excessive anxiety in response to everyday responsibilities and activities. Millions of American suffer from anxiety, and its prevalence continues to rise.

What can we do to turn down the dial on anxiety and allow our bodies to have a more balanced reaction to everyday occurrences? That’s exactly what you’re going to learn on today’s show. Our guest, Dr. Ellen Vora, is a board-certified psychiatrist and the author of the best-selling book, The Anatomy of Anxiety. Her approach to mental health is holistic and based in functional medicine.

On this episode of The Model Health Show, you’re going to learn what anxiety actually is, some of its root causes, plus effective, applicable tips you can use to reduce symptoms of anxiety. Anxiety is one of the leading mental health issues plaguing our society today, and I know this conversation can help facilitate a better understanding and promote healing. I hope you enjoy this interview with Dr. Ellen Vora!

In this episode you’ll discover:

• What percentage of Americans suffer from anxiety on an annual basis.
• The truth about rising rates of anxiety.
• Why we need to approach mental health from a holistic standpoint.
• How physical imbalances contribute to mental imbalances.
• Why mental health conditions are misunderstood.
• What a false mood is.
• How blood sugar impacts mental health.
• Why sensitivity is a superpower.
• How to use anxiety as a compass.
• The bidirectional relationship between mental health and sleep.
• How fine-tuning your circadian rhythm can impact your mental health.
• The link between happiness and relationships.
• How having a sense of meaning or purpose can affect your mental health.
• What it means to understand your body’s language.
• Why shaking and crying are natural releases for your body.
• How identifying root causes of anxiety can help eliminate unnecessary suffering.

Items mentioned in this episode include:

• EatSmarterCookbook.com -- Preorder your copy today & claim your free bonuses!
• PaleoValley.com/model -- Use code MODEL for 15% off!
• HVMN.com/model -- Save 30% on your first subscription order of Ketone-IQ!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping!
• The Anatomy of Anxiety by Dr. Ellen Vora
• The Mood Cure by Dr. Julia Ross
• Nonviolent Communication by Dr. Marshall Rosenberg
• Cry Together by the O’Jays
• Connect with Dr. Ellen Vora Website / Instagram

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This episode was brought to you by PaleoValley, HVMN, and Organifi.

“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” – Confucius

What does it take to go from good to great? We often think about achieving more as a long, incremental process. But what if you could grow exponentially and achieve more by doing less? On today’s show, you’re going to learn about how to achieve 10x growth.

Our guest today is Dr. Benjamin Hardy. He is an organizational psychologist, keynote speaker and best-selling author who focuses on the psychology of exponential growth and transformation, future self science, and entrepreneurship. He co-authored the book, 10x Is Easier Than 2x, with Dan Sullivan.

On this episode of The Model Health Show, Dr. Hardy is sharing high-level principles from his new book, including how to reframe your identity, the power of setting big goals, and how to focus on creating results in your specific priorities. This interview is full of powerful insights on achievement, confidence, and creating the life that you want. So tune in and enjoy this conversation with the one and only, Dr. Benjamin Hardy!

In this episode you’ll discover:

• The two main components that make up your identity.
• Why 10x is easier than 2x.
• The truth about goal setting research and psychology research.
• Two things you need to determine when setting a goal.
• How setting impossible goals can help you seek new solutions.
• An exercise you can use to reframe your identity.
• What psychological flexibility is and how to develop it.
• How operating as your future self can help you gain clarity.
• Five questions you can ask yourself to solidify your goals and identity.
• The importance of having clear and concise priorities.
• How reframing your past can help you transform your identity.
• The reason you should practice gratitude at the end of the day.
• How to build confidence.
• A huge misconception about developing your personality.
• Why 10x is simpler than 2x.
• How to utilize relationships in order to achieve your goals.
• A specific example of what it means to create a filter.
• What you can learn from obstacles.

Items mentioned in this episode include:

• EatSmarterCookbook.com -- Preorder your copy today & claim your free bonuses!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• 10x Is Easier Than 2x by Dan Sullivan & Dr. Benjamin Hardy
• Who Not How by Dan Sullivan & Dr. Benjamin Hardy
• The 80/20 Individual by Richard Koch
• Catching the Big Fish by David Lynch
• Good to Great by Jim Collins
• Connect with Dr. Benjamin Hardy Website / Instagram / YouTube

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Every family has its own microculture: a set of beliefs, habits, values, and traditions. Among the numerous external factors that can influence your health and wellbeing, the culture in your household can have a monumental impact on your daily habits. But unlike many other environmental influences, you have the power to intentionally mold your family’s culture.

This episode is my interview on Ever Forward Radio with Chase Chewning. I’m diving into topics like how your environment shapes your behaviors, and the power we each have to create a culture of health in our families. You’ll hear about the importance of contribution and serving others and the innate connection between relationships, food, and health outcomes.   

The best way to begin shifting our culture at large is to start with what we can control: ourselves and our own homes. I hope this episode empowers you to cultivate a family culture of wellness, and arms you with the information and tools you need to positively impact the world around you. Enjoy!

In this episode you’ll discover:

• Why being of service to others is a superpower.
• The hard truth about making changes and improving your health.
• How your environment dictates your behavior.
• The impact that culture has on willpower.
• What the tube torus is.
• The upstream effects that movement can have on your mind.
• Why prioritizing your health can help you be a better parent.
• The problem with the US pharmaceutical industry.
• How many Americans die each year from prescription drugs.
• The vicious cycle of neuroinflammation, excess body fat, and insulin resistance.
• How placebo drugs work, and the power of human psychology.
• The number of American citizens that are overweight or obese.
• Which compounds in non-stick cookware are harming your health.
• How to choose cookware for safe and healthy cooking.
• The power in controlling the controllables.
• How eating with your family can improve your health outcomes.
• The most powerful thing you can do to create a culture of health and wellness.

Items mentioned in this episode include:

• PiqueLife.com/model -- Get 15% off any subscription + free shipping!
• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!
• EatSmarterCookbook.com -- Preorder your copy today & claim your free bonuses!
• Ever Forward Radio with Chase Chewning

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Just like many other aspects of your life, your health and fitness routines are bound to change throughout different phases. On today’s show, you’re going to hear about how to find balance with your diet and exercise as you age. Our guest, Chalene Johnson, is a fitness icon, entrepreneur, and New York Times bestselling author.

Chalene returns to The Model Health Show for a discussion on finding balance during menopause, how stress can impact your weight, and how your thoughts influence your outcomes. This episode contains conversations on the pros and cons of weight loss drugs, and how to create new routines that serve you and your family.

Chalene is sharing her best tips for evolving your routines and how to create a healthier relationship with your body image. As always, Chalene is bringing her incredible wisdom and insights; I hope you enjoy this interview!

In this episode you’ll discover:

• How your body and can metabolism shift as you age.
• Why perimenopause is a pivotal time for a woman’s health.
• The connection between stress and weight gain.
• How your thoughts and beliefs can influence your body composition.
• Why being conceited is actually a positive trait.
• How changing your thoughts can change your body.
• The importance of embracing aging.
• What zone 2 cardio is, and why Chalene changed her approach to exercise.
• How habit stacking can improve your health and relationships.
• The nuances of weight loss drugs like Ozempic.
• How to create a culture of fitness in your family.
• The power of finding creative ways to be active.

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Items mentioned in this episode include:

• HVMN.com/model -- Save 30% on your first subscription order of Ketone-IQ!
• PaleoValley.com/model -- Use code MODEL for 15% off!
• EatSmarterCookbook.com -- Preorder your copy today & claim your free bonuses!
• Painkiller on Netflix
• Connect with Chalene Johnson Website / Podcast / Instagram / YouTube

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This episode was brought to you by HVMN and Paleovalley.

What drives us to have cravings toward certain foods? And what can we learn from our cravings? On this episode of The Model Health Show, you’re going to learn about what cravings actually are, what causes them, and five specific strategies to stop craving unhealthy foods.

You’re going to learn the evolution of cravings throughout human history, how environmental inputs like stress and sleep can affect your desire for certain foods, and which hormones help regulate your food intake. We’ll dive into the body’s constant search for homeostasis and how cravings factor into that equation.

And once you have a strong foundation of how cravings occur, we’re going to discuss five ways to stop cravings for healthy food. These strategies include regulating your blood sugar, implementing stress relief practices, and a whole lot more. This episode is full of practical tips you can use to reduce cravings – so click play, listen in, and enjoy the show!

In this episode you’ll discover:

• What cravings are, and what causes them.
• Three major sources of cravings.
• What post-ingestive feedback is.
• How human cravings have evolved over time.
• The connection between stress levels and cravings.
• Why neuroassociations with certain people or places can cause distinct cravings.
• A distinction between cravings and appetite.
• What the appetite regulating network is, and how it works.
• How leptin resistance occurs.
• The link between stress, vitamin C, and cravings for ultra-processed foods.
• How dysregulated blood sugar can cause cravings.
• An interesting link between nutrient deficiencies and overeating.
• What vanishing caloric density is.
• The important role sleep plays in regulating food cravings.
• What the #1 blood sugar regulator is, and its function in diminishing cravings.
• The link between cravings and culture.
• How limiting ultra-processed foods can help reduce cravings.

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• Levels.link/model -- Join today and get 2 free months with a one-year membership!
• Organifi.com/Model  -- Use the coupon code MODEL for 20% off + free shipping!
• EatSmarterCookbook.com -- Preorder the cookbook today & claim your bonuses!

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In our fast-paced, technology-centric society, it’s easy to focus on the ways in which our devices are making us more distracted and disconnected. But what if we harnessed the power of technology for good? What if we could utilize technology in a way that could promote neuroplasticity and improve cognition?

Today’s guest, Dr. Adam Gazzaley, is the founding director of Neuroscape at University of California, San Francisco and a professor in neurology, physiology, and psychiatry. He is also the chief scientific advisor and board member at Akili, a company that is dedicated to changing the landscape of cognitive medicine. In this interview, Dr. Gazzaley is sharing the details behind the first-of-its-kind treatment for ADHD—a video game experience.

In this interview, we’re going to talk about the importance of harnessing your attention and how technology can impact your attention span. You’ll learn about the future of experiential medicine, how to improve cognition and neuroplasticity, and so much more. I hope you enjoy this interview with the incredible Dr. Adam Gazzaley!

In this episode you’ll discover:

• Why our attention is our most valuable asset.
• The challenges that our technology-driven world has created for our brains.
• How accessibility to technology changed our attention spans.
• Why humans are essentially cyborgs.
• The importance of disconnecting from technology.
• How your brain handles single-tasking vs. multitasking.
• Why awareness about the inefficacy of multitasking is critical.
• How to make single-tasking gratifying.
• Why technology is a double-edged sword.
• What neuroplasticity is, and how it occurs.
• The link between neuroplasticity and technology.
• How video games can improve cognition.
• Why experiences can target systems in the brain.
• The difference between molecular medicine and experiential medicine.
• Why “chemical imbalance” is an oversimplification.
• The history of the first FDA approved video game.
• What experiential medicine is.
• Why the placebo effect works.
• Other important modalities for improving mental health.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• EatSmarterCookbook.com -- Preorder the cookbook today & claim your bonuses!
• EndeavorOTC
• EndeavorRx
• Akili
• The Distracted Mind by Adam Gazzaley
• Connect with Dr. Adam Gazzaley Website

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We know that heart disease is the number one killer in the US, claiming one life every 33 seconds. By association, cholesterol has become a dirty word in conventional medicine and in the media. But cholesterol itself is not inherently bad—in fact, cholesterol is a critical compound for human health, responsible for immune health, fetal development, hormone production, and so much more.

The rampant demonization of cholesterol has led to numerous problems like pervasive nutrition myths about healthy foods and the overprescription of statin drugs. On this cholesterol masterclass, you’re going to hear powerful insights from Dr. Jonny Bowden on the topic of cholesterol and heart disease. Dr. Jonny Bowden is a board-certified nutritionist, a best-selling author, and a nationally recognized expert in the field of longevity.

You’ll learn the truth about cholesterol, heart disease, and statin drug usage. This episode contains the best information about cholesterol, including its roles in the body, the problem with current testing methods, in which situations statins are an appropriate treatment, and so much more. Enjoy!

In this episode you’ll discover:

• What cholesterol is and how it functions in the body.
• The relationship between cholesterol and myelin.
• An interesting fact about the cholesterol content in human breastmilk.
• The role cholesterol plays in creating your sex hormones.
• Why cholesterol gained a bad reputation & why it does not cause heart disease.
• How observational studies work.
• Why most statin therapy is based on outdated science.
• Which population receives zero benefit from taking statin drugs.
• Why statins were created, and what type of patient they were developed to treat.
• The connection between statin usage and cognitive impairment.
• Which biomarker can actually predict cardiovascular events.
• How the pharmaceutical industry has created statin overuse.
• What percentage of Americans suffer from insulin resistance.
• The link between diabetes and heart disease.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Levels.link/model -- Join today and get 2 free months with a one-year membership!
• The Shocking Truth About Cholesterol with Dr. Jonny Bowden – Episode 492
• The Statin Drug Industry Is Failing with Dr. Jonny Bowden – Episode 627

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Plastic has become one of the most common and convenient substances in our modern world. Especially when it comes to food packaging and food storage, plastic has infiltrated the market, frequently used for everyday items like storing leftovers, bottled water, and baby bottles. However, plastic contains thousands of harmful compounds that have the potential to disrupt your hormones, metabolism, and brain.

On today’s show, you’re going to learn the truth about how plastic usage can impact human health. You’ll hear the studies on how plastic containers can release particles into food, the truth behind plastic regulation in the food system, and the proven detrimental effects of frequent plastic usage. Most importantly, we’re going to discuss realistic ways to reduce your plastic exposure and tips for enhancing your body’s ability to eliminate toxins.

Making a positive impact on your health can be as simple as making practical tweaks to your existing routine. I hope this episode inspires you to reduce your plastic usage in a way that works for your lifestyle and family. Click play to learn more about how plastics are changing human health!

In this episode you’ll discover:

• The impact of microwaving plastic food containers.
• What microwave safe actually means.
• The history of plastic production.
• How exposure to microplastics can impact our biology.
• The scary truth about using plastic baby bottles.
• How microplastics and nano plastics can integrate into our tissues.
• The connection between plastic exposure and risk for developing brain disorders.
• What xenoestrogens are and how they can impact your body.
• Why BPA free plastics can also damage your health.
• The connection between BPA and fertility.
• Healthier options for food storage.
• What to consider about drinking from plastic water bottles.
• The best ways to support your body’s natural detoxification systems.
• How to approach plastic reduction in a realistic way.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• EatSmarterCookbook.com --Preorder your copy today & claim your free bonuses!
• Hydration & Water Masterclass – Episode 73
• 4 Overlooked Exercises That Will Make You Fitter – Episode 714

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“Time is more valuable than money. You can get more money, but you cannot get more time.”–Jim Rohn

Our fast-paced culture not only encourages busyness, but in some ways, it mandates it. Most folks have jam-packed schedules consisting of work obligations, commutes, family commitments, and more. But there’s a huge difference between being busy and being productive. Now more than ever, achieving your goals requires you to be intentional with your time.

On today’s show, you’re going to learn strategies for effectively managing your time. This compilation episode will teach you how to improve your focus and time management skills, how to gain clarity and invest your time wisely, and how to create systems that encourage productivity. You’ll hear from thought leaders like Jesse Itzler, Cal Newport, and Jim Kwik. 

Your time is a critical and limited resource, but fortunately, time management is a skill that can constantly be sharpened. I hope this episode brings you inspiration and value. So listen in and enjoy this episode of The Model Health Show!

In this episode you’ll discover:

• What is the greatest superpower we all possess is.
• Why the concept of moderation can hold you back from success.
• The importance of evaluating your relationship with time.
• How to identify the places where you can do your best thinking.
• What monotasking is, and how to use it to accelerate your productivity.
• The power of creating systems to diminish decision fatigue.
• What deep work is, and why it matters.
• A major flaw in modern work culture.
• The importance of deep work in the knowledge economy.
• How deep work can enable you to learn quickly.
• What attention residue is.
• The difference between being busy and being effective.
• Why people who practice deep work are happier.
• How to utilize rituals to help your brain focus and preserve energy.
• The perks of practicing boredom.
• How your thinking influences your life outcomes.
• Why thinking makes humans valuable.
• How decision fatigue can deplete your potential.
• The six thinking hats, and how to use them to change your perspective.
• Why you should think of your problems as puzzles.

Items mentioned in this episode include:

• Levels.link/model -- Join today and get 2 free months with a one-year membership!
• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!
• PiqueLife.com/model -- Get exclusive savings on bundles & subscriptions!
• EatSmarterCookbook.com -- Preorder your copy today & claim your free bonuses!
• Reclaim Your Time & Build Your Life Resume with Jesse Itzler – Episode 312
• Protect Your Mental Energy & Deep Work with Cal Newport – Episode 276
• Thinking Faster & Better with Jim Kwik – Episode 318

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Eating well has the potential to manifest a variety of changes in your body, including improving your brain function. And at a time when progressive neurodegenerative diseases are at an all-time high, protecting the function of your brain is one of the best things you can do to ensure health and longevity. 

Today you’re going to learn about ten specific foods that have been proven to boost memory, improve focus, and contribute to overall brain health. You’ll hear the studies backing up each food, what you need to consider when sourcing your groceries, plus the best ways to incorporate these nutritional powerhouses into your diet. 

These ten foods are featured in my newest book, Eat Smarter Cookbook. I’m going to share what you can expect from the book, how to incorporate these ten brain-boosting foods into your family’s regular meals, and the best ways to upgrade your plate without sacrificing taste, tradition, or enjoyment. Enjoy! 

In this episode you’ll discover:

• How acai can reduce neuroinflammation. 
• The link between belly fat, insulin resistance, and inflammation in the brain. 
• How to utilize the benefits of acai without disrupting your blood glucose. 
• What percentage of the average American child’s diet is ultra-processed foods.
• The health benefits of consuming raw honey.
• What to look for when shopping for high-quality honey.
• Which compounds in fatty fish are necessary for brain function.
• The connection between omega 3 consumption and brain shrinkage rates. 
• How drinking coffee can reduce your risk of developing progressive brain diseases.
• The best way to leverage the health benefits of coffee. 
• Which food can reduce oxidative stress and improve neuron health. 
• How much cinnamon to consume daily to reap its benefits. 
• The importance of phospholipids for brain health. 
• Which nutrient in eggs is critical for memory development. 
• The role of choline during pregnancy and breastfeeding. 
• How to utilize the memory-enhancing effects of anthocyanins. 
• The metabolic and cognitive benefits of incorporating sweet potatoes in your diet.
• How extra virgin olive oil can improve autophagy in the brain. 
• Why storage matters when it comes to olive oil. 
• The role turmeric plays in memory function. 
• Which ingredient in turmeric can help slow aging of the brain. 

Items mentioned in this episode include:

• EatSmarterCookbook.com -- Preorder the cookbook today & claim your bonuses!
• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• PaleoValley.com/model -- Use code MODEL for 15% off!

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There’s a pervasive myth surrounding chronic illnesses. Far too many folks have fallen victim to the disempowering idea that our genes dictate our health outcomes. While variants of certain genes can be a risk factor for developing some conditions, genes alone cannot cause disease. The most important factor in determining your health is the choices that you make on a daily basis, because genetic expression is directly impacted by environmental factors like diet, stress, toxic load, and sleep.

Today’s guest, Kashif Khan, is the CEO and founder of The DNA Company and the author of The DNA Way. His work is dedicated to helping folks utilize functional genomics, using insights about their personal genome to optimize their health. In this interview, you’re going to hear the fascinating science on how to prevent disease and age healthfully through lifestyle choices.

You’ll learn the underlying principles of functional genomics, and lifestyle changes you can implement to improve your genetic expression and overall quality of life. This episode contains conversations on how the food industry and the pharmaceutical industry impact our collective health, the role of inflammation in chronic disease, and simple dietary changes that can improve your health. Understanding the ability you have to influence your gene expression can be incredibly empowering, and I know you’re going to enjoy Kashif’s insights on this episode of The Model Health Show!

In this episode you’ll discover:

• What the main difference between genetics and genomics is.
• The truth about BRCA gene mutations and cancer risk.
• How understanding your genome can help inform your choices.
• Why our body’s detox pathways can’t keep up with our environment.
• How forever chemicals can make you sick.
• The difference between food regulations in the US and other countries.
• How to source high-quality water.
• Why toilet paper and tampons can increase your toxic load.
• The scary truth about plastic food storage.
• Why genes are not the cause of disease.
• How Kashif got into the field of functional genomics.
• The importance of understanding systems, not symptoms. 
• What telomeres are, and how long they should last.
• A shocking statistic on bankruptcy and healthcare costs.
• How many of our top killers are rooted in inflammation.
• Why the American lifespan is declining.
• An interesting connection between cholesterol and inflammation levels.
• Why 80% of dementia cases occur in women.
• The critical role omega 3 fats play in the body.
• How your microbiome and immune health are connected.
• The importance of minerals for human health.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• EatSmarterCookbook.com -- Preorder your copy today & claim your free bonuses!
• TheDNACompany.com/model -- Get your personalized report!
• The DNA Way by Kashif Khan
• EWG.org
• Connect with Kashif Khan Website / Instagram

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“If you don’t find the time, if you don’t do the work, you don’t get the results.”

-Arnold Schwarzenegger

Almost everyone struggles on some level with incorporating exercise into their routine. Exercise is super important for your total body health, so implementing a routine can help improve your lifespan, boost your metabolism, decrease your BMI, and help you lose weight. Exercise can get you fitter, healthier, and more resilient - and there are quick and easy exercises that are often overlooked that can help you transform your body.

In today’s episode, you’ll learn exercises that are easy to implement and that you could do anywhere - and you’ll discover easy tools to help you add these exercises to your routine and build up to a level you’re comfortable with. I also share some of my favorite tips and aids that will bring your workouts to the next level.

No more excuses - it’s time to tune in, and master ways to build a better body and better health!

In this episode, you’ll discover:

• Exercises to improve your metabolic health and target your muscles
• How our bone health affects our lifespan
• Why Jumping rope can improve bone density and increase muscle power
• The importance of easing into exercise while training
• A faster way to lower your BMI than conventional "cardio."
• The quickest way to improve coordination and motor skills
• What are “fast-twitch muscle fibers” and how does it change with age?
• The best pre-workout supplements to help improve your performance
• Why ketones are essential to your workouts
• Benefits of stair climbing and how it can be used as an easy exercise
• What is your VO2 max and how it can impact your cardiovascular health
• How just 2-10 minutes per day of stair climbing can drastically improve your health
• The best ways to work on cardio no matter what level or pace you’re at
• 4 different exercises you can do on any staircase
• The best intra-workout electrolytes and how they improve your brain function during workouts
• What are offset training and unilateral workouts and how do they impact your “stabilizer muscles”
• How everyday actions can actually help target specific muscle groups
• 7+ easy offset exercises that will improve your muscle function
• Different training techniques and methods to build resistance

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Items mentioned in this episode include:

• Hvmn.com/model ← 30% off your first subscription order of KeytoneIQ
• EatSmarterCookbook ← Pre-order the cookbook today & claim your bonuses!
• LMNT.com/model ← get a free gift with every purchase of my favorite electrolytes
• Onnit.com/model ← receive 10% off all of their fitness equipment
• Visit our Youtube channel to see the step-by-step exercises and learn how to do them
• TMHS 710: Obesity vs. Genetics & How Ketones Impact Your Heart, Brain, & Metabolism
• Connect with me: Instagram - Twitter

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This episode was brought to you by LMNT, Onnit, and HVMN.

“Nothing can dim the light which shines from within.”

-Maya Angelou

What is one thing that all successful people have that helps them stand out from the rest, and helps them be successful? The answer is simple: Every aspect of our lives is impacted by our mindset and our mental health … and a healthy understanding of the power within is what makes famous people like Tom Brady and Michael Phelps become successful.

How do you get to where you want to be in life? What do you need to let go of? What new attitudes and behaviors do you need to learn? How can you reach true self-love and self-appreciation?

World-famous peak performance coach, Greg Harden, has helped countless people - including Tom Brady, Michael Phelps, and Desmond Howard - overcome their personal obstacles and change their mindsets. He joins us today to explain how to be successful in life by reinventing your mindset. You’ll learn how to become empowered and change your perspective. Listen in to gain all the tools you’ll need to change your mindset - and become the main character in your life’s story.

In this episode, you’ll discover:

• How to empower yourself to gain a new perspective.
• Why being humble is a crucial step to reinventing yourself.
• The benefits of giving your all - even to things you hate.
• Why forming better habits can bring you closer to what you love.
• How self-appreciation can improve your relationship with others.
• The importance of letting go of the past.
• How to respond to the obstacles in your life.
• The power of controlling your thoughts and how you feel.
• Why it’s crucial to have a mentor or counselor.
• Important insights about asking for help.
• How learning from others can help you grow.
• Ways to get rid of self-defeating attitudes.
• What is neuroplasticity, and how it affects your brain.
• How you can see physical manifestations from changing your mindset.
• The importance of forgiving others for their mistakes and how it affects you.
• How to create a plan by identifying what works in your life.
• Why you should organize your thinking and behavior.
• The secret of what truly sets humans apart from animals.
• How to get rid of self-doubt.
• Why you should welcome criticism.
• What is a SWOT analysis and how can it help you achieve your goals.
• How to train your mind to overcome losses.

Items mentioned in this episode include:

• Themodelhealthshow.com/sport - Get Shroom TECH Sport absolutely FREE
• EatSmarterCookbook.com — Preorder the cookbook today & claim your bonuses!
• Onnit.com/model - Receive 10% off storewide
• DrinkLMNT.com/model - You’ll get a special gift pack with every purchase
• Stay Sane in an Insane World by Greg Harden
• Connect with Greg Harden: Twitter - Website - Email

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“Treasure your relationships, not your possessions.”

-Anthony J. D’Angelo

Relationships are the most influential factor in our health, and healthy relationships can literally transform our lives. But how do we know which relationships will be successful? Why is it so important to invest our time and energy in making them work?

Today’s episode is jam-packed with relationship experts who will teach you all about relationships with your friends, family, spouse, and even with yourself.

New York Times bestselling author and viral content creator Jay Shetty knows all about the benefits of close relationships. He’s going to share the true meaning behind the “spark” in relationships and the tools you’ll need to form meaningful connections.

Christine Hassler - expert psychologist, best-selling author, podcast, and television host - will share the truth behind toxic relationships and the reasons why a relationship with yourself is most important.

Jairek Robbins, bestselling author and master coach, explains all the things to avoid in relationships and will teach you the three vital parts of every healthy connection.

Dhru Purohit, bestselling author and host of a major health and wellness podcast, details the types of friendships and how they can influence our quality of life. Learn how to create intentional friendships and how community is the ultimate biohack.

Founder of Rising Woman, one of the biggest online communities with over 3 million readers, Sheleana Aiyana will explain the impact our culture has on relationships and how to qualify people when choosing relationships.

Harvard expert in psychology, Dr. Robert Waldinger, will explain how an 85-year-long study uncovered the surprising truth that people who lived the longest were those who had the warmest relationships with others.

You won’t want to miss this all-inclusive guide to building meaningful relationships!

In this episode, you’ll discover:

• How the pain of being alone impacts your physical health.
• The meaning of “first love syndrome” and how it impacts our current and future relationships.
• How your feelings for a person can change based on the type of date you have.
• Why “spark” and stress are related and what’s really happening when that spark goes away.
• The “three date rule” and the best ways to connect on each date.
• What to talk about on dates to figure out whether to move to the next stage.
• How people’s actions affect the way we see their personalities.
• Ways the “halo effect” can cause us to misread a person’s qualities.
• The connection between healthy relationships and a healthy mind and body.
• Why a healthy inner image is crucial for successful relationships.
• The true meaning of forgiveness, and how letting go can heal wounds.
• How to break the “addiction” to toxic relationships.
• The fastest way to ruin a relationship and what to avoid.
• What really happens in an argument.
• 3 components of a healthy relationship.
• Tools to get on the same “relationship train”.
• Surprising benefits of identifying roles in the relationship.
• The unexpected impact of healthy sleep habits.
• Ways to improve your communication and listening skills.
• How to form healthy friendships and why these relationships are vital.
• The shocking connection between friends and weight.
• What truly stands in the way of love and relationships.
• What is a “trauma pattern” and how to overcome it.
• Ingredients of a healthy inner relationship.
• How relationships have a direct impact on our lifespan.
• The key to managing conflict.

Items mentioned in this episode include:

• beekeepersnaturals.com/model ← get 15% off storewide
• EatSmarterCookbook ← Pre-order the cookbook today & claim your bonuses!
• Organifi.com/model - 20% off their incredible red juice formula PLUS 20% off storewide
• The Truth About Healthy Relationships & The Rules of Love with Jay Shetty - Episode 658
• Eliminate Self-Sabotage & Break Through Your Limiting Beliefs with Christine Hassler - Episode 273
• Unlock More Happiness, Health, & Success In Your Relationships with Jairek Robbins - Episode 594
• The Science of Friendship & How Your Community Impacts Your Health with Dhru Purohit - Episode 384
• The Truth About Healthy Relationships & Becoming The One with Sheleana Aiyana - Episode 573
• The #1 Controller of Human Health & Longevity with Dr. Robert Waldinger - Episode 651

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“A daily mind-body practice is non-negotiable.” ~Dr. Sara Gottfried

Hard to imagine something worse than busting your tail to improve your health and seeing no progress. But being confronted with new research that seemingly erects additional hurdles can feel even more defeating. Doing battle with your genetic makeup sounds like a losing fight, right? Luckily, today’s guest brings expert insights that offer solid hope and ways to utilize new research to our advantage.

Dr. Sara Gottfried is not only a leading researcher, physician, NYT best-selling author, and MIT and Harvard graduate… she’s also one of my favorite human beings on the planet. Her patients benefit from her 25 years of medical experience, expertise on hormones, and sensible approach that puts lifestyle changes above sole dependence on pharmaceutical solutions. Dr. Gottfried is the Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, also Director of Precision Medicine at the Marcus Institute of Integrative Health.

This interview’s packed with the latest information on hormones and their effects on our overall health. Plus, proven research that will empower you to notice and deal with invisible stress and ‘normalized’ trauma. Don’t miss Dr. Gottfried’s actionable advice for managing Partial PTSD and toxic stress that gets lodged in your system. Take a listen so you can utilize the powerful trauma remedies we discuss!

In this episode you’ll discover:

●      The crucial factor getting ignored on most health journeys

●      How past trauma affects our stress response system

●      What soul wounds are and their ripple effect on families

●      The 2 bodily systems most vulnerable to toxic stress

●      Big T & Little t trauma nuances

●      Insulin myths

●      What hormones are and the highest-priority hormone

●      Why nearly 100% of Dr. Gottfried’s patients have cortisol issues

●      40+ different adult chronic diseases’ common denominator

●      Why many weight loss efforts are doomed

●      Ideal ways to test your cortisol levels

●      A test to score your adverse childhood experiences

●      Your natural ability to process stress effectively

●      How buried PTSD can rob you of bone strength

●      The power that enriching experiences have over your past

●      When self-reliant adults can expect to feel childhood wounds

●      How creating space helps reframe events

●      Surprising limitations genetics have even on elite NBA athletes

Items mentioned in this episode include:

●      Organifi.com/model— Use the coupon code MODEL for 20% off + free shipping!

●      EatSmarterCookbook.com — Preorder the cookbook today & claim your bonuses!

●      Project Ice Storm Study (prenatal maternal stress)

●      Dr. Sara Gottfried on Instagram / Dr. Gottfried’s Website

●      Women Food & Hormones— Dr. Sara Gottfried’s latest book

●      Adverse Childhood Experience (ACE) Questionnaire

●      Potential of Environmental Enrichment to Prevent Transgenerational Effects of Paternal Trauma

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Genes play a part in every aspect of our health … but do our genes cause obesity and weight gain? What really fuels our metabolism and impacts our health? Is there any “alternative fuel” option that can make our bodies run smoothly - without side effects?

Dr. Latt Mansor is a renowned world expert on cardiovascular health, metabolism, and ketogenic research. He dedicated his work towards finding that “alternative fuel” - and has successfully developed a way to use ketones as an energy source for the body.

In today’s episode, you’ll hear from Dr. Latt Mansor himself who will reveal that genes don’t cause obesity - and that there are many ways to jump-start your journey toward better health. Dr. Mansor will bring to light the benefits of ketones, how they can affect the different parts of your body, and how to use them as a tool to guide your own lifestyle habits onto a healthier pattern. You’ll learn some valuable tips to make the most out of ketones and some of the best tools to use on your journey!

In this episode, you’ll discover:

• What really causes obesity
• How to provide our bodies with the best building activities and nutrients
• How to use ketones as an energy source
• The ways ketones affect our metabolic health
• The impact ketones have on our brain and heart
• What happens when your metabolism isn’t functioning the way it should
• The many benefits of using turmeric supplements for weight loss and overall health
• The truth about weight loss medication
• Why using weight loss drugs isn’t always the answer
• How to naturally produce ketones in the body
• The importance of ketones to the body’s energy levels
• How athletes can successfully benefit from ketones
• The relationship between blood glucose and ketones in the body
• Using ketones for performance and training
• The importance of doing your own research on scientific studies
• How and when the body creates ketones from fat to maximize weight loss

Items mentioned in this episode include:

• Hvmn.com/model -  Get 30% off your first subscription order of Dr. Latt Mansor’s Ketone IQ Shots
• Paleovalley.com/model - Get 15% off Turmeric Complex and 15% off storewide
• The Truth About Obesity
• Dr. Latt Mansor Reacts to 60 Minutes “No. 1 Cause of Obesity is Genetics”
• Levels.link/model - The best way to track your glucose; Get several months for FREE with an annual membership
• Connect with Dr. Latt Mansor: Twitter - Instagram - TikTok - HVMN Podcast

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This episode was brought to you by HVMN, Paleovalley and Levels.

There is a myriad of ways in which our Western diet and lifestyle are depleting our health, including their impact on gut health. Both your gut microbiome and the integrity of your gut lining are key components of your overall health, affecting your immune function, inflammation levels, and risk for chronic diseases. On today’s show, you’re going to hear a wealth of insights on how (& why) to improve your gut health. 

On this compilation episode of The Model Health Show, you’re going to hear three of the most profound messages from my past interviews with integrative gastroenterologist, Dr. Robynne Chutkan. She is the author of multiple digestive wellness books, including Gutbliss, The Microbiome Solution, & The Anti-Viral Gut. Dr. Chutkan is one of the most influential figures in the gut health space for her practical and effective approach to combating common digestive symptoms naturally, replenishing the microbiome, and building resiliency.

You’re going to hear the cutting-edge science on optimizing gut bacteria, the problem with some of the most commonly prescribed drugs in the US, how to quickly improve the health of your gut, and so much more! I hope you enjoy this knowledge and practical tips from the one and only, Dr. Robynne Chutkan!

In this episode you’ll discover:

• The adverse effects of taking proton-pump inhibitors for acid reflux.
• Why stomach acid is one of your body’s most powerful tools.
• Six common foods that can cause gas and bloating.
• The role alcohol can play in digestive distress.
• An interesting difference between male and female digestive anatomy.
• How the menstrual cycle can affect digestion.
• Why rates of ulcerative colitis and Crohn’s disease are increasing.
• The role diet plays in autoimmune digestive diseases.
• A shocking link between antibiotic overuse and cognitive decline.
• Questions to ask your doctor before taking antibiotics.
• What polypharmacy is.
• The intimate connection between the immune system and the gut.
• What terrain theory is.
• Why your stool is an important indicator of your health.
• The connection between poor COVID-19 outcomes and obesity.
• Why we need to approach obesity as a societal issue.
• How your mucus acts as one of your body’s key defense systems.
• The best ways to promote healthy mucus production.
• What percentage of the human genome is viral.
• The power of eating fermented foods.
• How nature can support your microbiome.
• Things to consider about your medications and the role of your physician.

Items mentioned in this episode include:

• PiqueLife.com/model -- Get 15% off any subscription + free shipping!
• EatSmarterCookbook.com -- Preorder the cookbook today & claim your bonuses!
• Hidden Causes of Digestive Issues with Dr. Robynne Chutkan – Episode 251
• How Antibiotics Can Damage Your Brain with Dr. Robynne Chutkan – Episode 582
• The Anti-Viral Gut with Dr. Robynne Chutkan – Episode 626
• Gutbliss by Dr. Robynne Chutkan
• The Microbiome Solution by Dr. Robynne Chutkan
• The Bloat Cure by Dr. Robynne Chutkan
• The Anti-Viral Gut by Dr. Robynne Chutkan
• Dr. Robynne Chutkan on Instagram

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Blood glucose, or blood sugar, is your body’s main energy source. Although blood sugar is a critical part of your physiology, more is not better. Elevated blood sugar is a component of prediabetes and type 2 diabetes, conditions that affect millions of Americans. But even if you have normal blood sugar, keeping your levels in check is a powerful way to ensure optimal health both today and in the future.

Today you’re going to learn from the most renowned experts in the world on how your blood glucose levels impact nearly every aspect of your health, including risk for chronic diseases, your daily quality of life, inflammation levels, and metabolism. You’ll also learn the science of balancing your blood sugar through nutrition, exercise, and research-backed hacks. This powerful compilation features some of the brightest minds in the space of optimizing glucose levels, including Dr. Casey Means, Jessie Inchauspé, and more.

You’re going to learn about the link between frequent glucose spikes and diseases like dementia and heart disease. You’ll hear about the importance of glucose stability for the aging process, mitochondrial function, and many other processes in the body. Taking charge of your blood sugar levels is one of the most impactful things you can do for your health, and I hope this episode arms you with the information you need to feel empowered.

In this episode you’ll discover:

• How the rates of prediabetes and type 2 diabetes have increased in recent decades.
• The negative consequences of a glucose spike.
• How a blood sugar rollercoaster impairs your mitochondria.
• The connection between blood sugar and inflammation.
• What glycation is, and how balanced blood sugar can help you reduce it.
• The link between a carbohydrate-rich diet and Alzheimer’s disease risk.
• How your A1C level correlates to brain shrinkage.
• The number one way to turn on BDNF and grow new brain cells.
• How consistently high blood sugar levels can damage your tissues.
• The total amount of sugar that should be in the human bloodstream.
• Why low insulin levels are the key to burning fat.
• The science of autophagy, and the role fasting plays in regulating blood sugar.
• Which major illnesses are related to dysregulated blood sugar levels.
• How many Americans have prediabetes or type 2 diabetes.
• The link between glycemic variability and heart disease.
• Which breakfast foods are the worst for your blood sugar.
• Strategies for balancing your plate.
• The #1 macronutrient for healthy blood sugar management.
• How processed foods can disrupt your body’s inner guidance system.
• Why eliminating liquid sugar can quickly improve your health.
• How building muscle can help your body eliminate excess glucose.
• The surprising role vinegar can play in regulating blood glucose levels.
• How consuming fiber before a meal can reduce glucose spikes.

Items mentioned in this episode include:

• Levels.link/model -- Join today and get 2 free months with a one-year membership!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping!
• EatSmarterCookbook.com -- Preorder your copy today!
• Get Clear Skin & Reduce Body Fat with These Hacks with Jessie Inchauspé – Episode 681
• Your Brain’s Silent Killers with Dr. David Perlmutter – Episode 268
• The Truth About Collagen & Sugar Bombs with Dr. Cate Shanahan – Episode 297
• The Truth About the US Healthcare System with Cynthia Thurlow - Episode 625
• How to Improve Your Metabolic Fitness with Dr. Casey Means – Episode 548
• Shift Your Focus from Weight Loss to Muscle Gain with JJ Virgin – Episode 643
• What Would Happen If You Quit Sugar for 30 Days – Episode 553
• Salt Sugar Fat by Michael Moss
• Why We Get Fat and What to Do About It by Gary Taubes
• The Grain Brain Whole Life Plan by Dr. David Perlmutter
• Eat Smarter

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Our mindset is a culmination of our perceptions, and expectations, and experiences. Every area of our lives is impacted by this lens through which we view the world. Our habits, relationships, decisions, and outcomes are all influenced by the way we view ourselves and the environment around us. If you want to achieve new goals, improve your relationships, or uplevel your health, building a stronger mindset is key.   

Today’s guest, Jon Gordon, is a 14x bestselling author, keynote speaker, and mindset and leadership expert. He’s joining us on this episode of The Model Health Show to share practical strategies and mindset shifts from his new book, The One Truth. These profound insights will help you elevate your mindset, build resilience, and better navigate obstacles.

You’re going to hear about cultivating a more balanced mindset throughout life’s stressors, how practicing gratitude can help you accumulate more positivity on a regular basis, and how to overcome negative thoughts. We’ll also talk about the role that nutrition, exercise, and mindfulness play in our mental health. Jon Gordon has a wealth of both personal and professional experience in the realm of building a positive mindset, and I hope his insights resonate with you.

In this episode you’ll discover:

• An important insight about being irritated by traffic.
• The difference between a low state of mind and a high state of mind.
• How to cultivate a more balanced mindset.
• The truth about negative thoughts and where they originate from.
• What the root of the word anxious is.
• The power of taking a ten-minute gratitude walk daily.
• How practicing gratitude can help you generate more positive thoughts.
• What the five Ds are, and how to overcome them.
• The meaning behind the acronym, TUNE.
• Jon’s personal story of becoming more positive-minded.
• Strategies for tuning into a higher frequency, & the value of helping others.
• Why taking responsibility can transform your life.
• The link between diseases and negative emotions.
• What role nutrition plays in mental and brain health.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping!
• EatSmarterCookbook.com -- Preorder the cookbook today & claim your bonuses!
• The One Truth by Jon Gordon
• The Energy Bus by Jon Gordon
• Connect with Jon Gordon Website / Facebook / Instagram

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“When you drop any new idea in the pond of the world, you get a ripple effect. You have to be aware that you will be creating a cascade of change.” – Joel A. Barker

American culture is built on the foundation of busy schedules, desk jobs, screen time, and a myriad of factors that contribute to sedentary lifestyle. The health consequences of not getting enough physical activity include increased rates of diseases like type 2 diabetes and obesity. If we want to change the rising rates of disease and illness in our society, we have to begin in our own homes.

Today you’re going to learn five science-backed ways to create a culture of health and wellness in your family. This episode contains valuable insights on intentionally crafting a culture of health, the power of modeling behaviors for your children, and how to view your family structure as a team. You’ll hear specific strategies you can use to empower your family members and encourage healthy behaviors that will become second nature. 

One of the most influential gifts we can give our families is a healthy lifestyle that allows them to thrive in all areas of life. I hope this episode inspires you to arm your family with the tools and behaviors they need to tap into the benefits and joy of a healthy lifestyle. So click play and enjoy the show!

In this episode you’ll discover:

• The connection between strong relationships and good health.
• How culture is defined, and the role it plays in our behaviors and health outcomes.
• What percentage of the average American’s diet is comprised of ultra-processed foods.
• Why shifting the culture is the key to improving rates of disease.
• What percentage of American adults are metabolically healthy.
• The role of enjoyment in food.
• Why modeling healthy behaviors to your children is critical.
• How to incorporate a spectrum of challenge levels to your family activities.
• The root of the word activities.
• Why scheduling family exercise can be so impactful.
• How to make health a mandate for your family.
• The power of creating a team environment.
• Strategies for getting kids excited about a culture of family fitness.
• Why changing our collective culture starts in our own homes.

Items mentioned in this episode include:

• >> EatSmarterCookbook.com -- Preorder the cookbook today & claim your bonuses!

Mental health issues aren’t just reserved for adults. Unfortunately, the rates of anxiety, depression, and suicide have increased across the board in our youth. Protecting the health and well-being of our children is of upmost importance, and today’s episode highlights the urgency of using science-based principles to address the growing epidemic of mental health issues in children.

Dr. Caroline Leaf is a brilliant cognitive neuroscientist, best-selling author, and mind expert with decades of experience in helping folks harness the power of their minds to live their best lives. Today, she’s back on The Model Health Show to share important and timely insights on helping our children develop their resiliency, manage their emotions, and improve their mental health.

This interview contains necessary conversations on modeling mind management to our children and how to approach mental health as a parent. You’ll learn how to redefine the way you think about thoughts, emotions, and even diagnostic labels. Dr. Leaf is an incredible resource in the field of mental health, and I know her insights and research will resonate with you. Enjoy!

In this episode you’ll discover:

• What psychoneurobiology is.
• The critical connection between the brain and the mind.
• Why your mind is your life force.
• A history of mental health conditions in children.
• Why our mental health crisis is due to mind mismanagement.
• What the human biofield is.
• The different components of the human mind, and their roles.
• Why your thoughts are physical entities.
• The role that empowerment plays in suicide rates.
• How a negative thought is like a virus.
• The importance of building psychological resilience.
• A difference between helicopter parenting and safety net parenting.
• The right way to utilize cognitive behavioral therapy.
• How to model mind management to your children.
• What the five-step Neurocycle is.
• Why our emotions are useful signals.
• The role of psychiatric drugs and an important message on withdrawal.
• How labels can influence your self-esteem.
• Why empowering parents is a key step in improving children’s mental health. 

Items mentioned in this episode include:

• PiqueLife.com/shawn -- Get exclusive savings on bundles & subscriptions!
• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• How to Help Your Child Clean Up Their Mental Mess by Dr. Caroline Leaf
• Metabolic Health & Mental Health with Dr. Christopher Palmer – Episode 649
• Neurocycle App
• Connect with Dr. Caroline Leaf Website / Podcast / Facebook / Instagram

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The concept of minimalism has gained popularity in recent years for its simplicity and the idea of less as more. Most folks who practice minimalism tend to apply it to their belongings and home, but what if we decided to apply the concepts of minimalism to all areas of our lives? That’s exactly what my friend Light Watkins did when he adopted a nomadic lifestyle in 2018.

Light Watkins is a bestselling author, world-renowned meditation teacher, and speaker. In his new book, Travel Light, he details how to simplify complex topics like meditation, following your inner guidance, and finding your purpose. Today, you’re going to hear seven of these principles that can help you create more streamlined routines, find inner peace, and cultivate happiness.

You’ll learn how to take a minimalist approach to diet and exercise, how to prioritize your happiness, and what it actually takes to find your life’s purpose. This episode is full of insights on how to connect with your inner guidance, how to live a more fulfilled life, and how to make better, more aligned decisions. I hope you enjoy this episode with the one and only, Light Watkins! 

In this episode you’ll discover:

• Why Light takes a minimalist approach to exercise.
• A simple nutrition metric you can track to reach your goals, other than calories.
• The power of building consistency in any habit.
• Why you should plan your health goals based on your busiest day.
• What it actually means to practice minimalism.
• How to prioritize and cultivate inner happiness.
• A huge misconception about meditation.
• What it means to have a free-range mind.
• How to tap into your inner guidance system.
• Why following your curiosity will lead to finding your purpose.
• How meditation is like solving a Rubik’s Cube.
• The power of becoming a student of your own curiosity.
• How to calculate the hidden cost of any decision.
• The truth about finding Zen.
• How to reverse engineer your gratitude.
• The importance in finding comfort in discomfort.
• What we can learn from Rosa Parks.
• Why home is a state of mind.
• How to allow your purpose to be your best editor.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Travel Light by Light Watkins
• The Inner Gym by Light Watkins
• Bliss More by Light Watkins
• Knowing Where to Look by Light Watkins
• Zen and the Art of Motorcycle Maintenance by Robert Pirsig
• How to Build an Unshakable Mindset with Tim Grover – Episode 693
• Connect with Light Watkins Website / Podcast / Instagram

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“The mind is just like a muscle – the more you exercise it, the stronger it gets and the more it can expand.” – Idowu Koyenikan

Our mindset has a profound impact on our lives and the types of outcomes we are able to achieve. Building a strong mindset is a key component of accomplishing any goal, because it’s your mindset that allows you to stay focused, overcome negative thoughts, and effectively handle challenges.

On this compilation episode, you’re going to hear seven powerful insights from inspiring guests about building mental strength and resilience. These insights will remind you of your power, help you build confidence, and transform your mindset. You’re going to learn from some of the most successful, inspiring minds, including Dr. Eric Thomas, Mel Robbins, Prince Ea, and more.

No matter what you’re trying to achieve or what types of challenges you’re facing, building a strong mindset will help you build confidence and perform at your highest capacity. This episode will help you take responsibility, reframe negative thoughts, redefine failure, and cultivate self-love. I hope you enjoy this compilation episode of The Model Health Show!

In this episode you’ll discover:

• How taking ownership for your life gives you control.
• Why making excuses is holding you back.
• The role your environment plays in your outcomes.
• Three emotional needs every human has.
• Why a high five can serve as a powerful affirmation.
• The most overlooked detail about affirmations and mantras.
• How stepping out of a victim mentality can give you peace.
• Why your past traumas can provide an opportunity to help others.
• How to change the way you think about confidence.
• The relationship between confidence and competence.
• Why redefining failure will help you grow.
• How to reframe your negative thoughts.
• The difference between pleasure and happiness.
• Why it’s critical to find and master your craft.
• The power of vulnerability.
• How loving yourself can help you love others.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Organifi.com/Model -- Get FREE Pure when you purchase the Sunrise to Sunset Kit!
• Take Control of Your Mind with Dr. Eric Thomas – Episode 617
• The Science of Self-Belief with Mel Robbins – Episode 514
• Let Go of What’s Holding You Back with Lewis Howes – Episode 666
• Break Through Your Mental Barriers with Lisa Bilyeu – Episode 611
• How to Transform Our World from the Inside Out with Prince Ea – Episode 639
• Unlock More Happiness, Health, & Success with Jairek Robbins – Episode 594
• Why Improving Mental Health Is the Key with Zachary Levi – Episode 635

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Building a healthy lifestyle is accomplished by creating new habits, brick by brick, until you have a solid foundation in place. Sometimes implementing new habits can be challenging and uncomfortable, but once you find a routine that is enjoyable, that’s when you really hit your stride. Today’s guest, Gabby Reece, knows a thing or two about creating a fulfilling life that is centered around fitness and wellness.

Gabby Reece is a volleyball legend, a New York Times bestselling author, and speaker. Her career accomplishments are vast, spanning from becoming the first female athlete to design a shoe with Nike, to gracing the cover of numerous prominent magazines. Gabby is also a podcast host, trainer, and a dedicated mother and wife.

In this interview, Gabby is sharing powerful insights she’s learned throughout her life and career. You’re going to learn about how to make your health a priority, the importance of building adaptability and resilience, and how to create a healthy lifestyle that feels authentic. Gabby’s tips will help you change the way you think about training, and help you identify habits that allow you to be your best self in every area of your life. Enjoy!

In this episode you’ll discover:

• The power in taking the stress out of your health routines.
• How to create an environment that supports your goals.
• The best way to influence healthy habits in your partner.
• A question you should ask yourself to identify your best health practices.
• How training efficiently can allow you to show up as the best version of yourself.
• What most people get wrong about fitness.
• How movement and nutrition can help you manage your emotions and mood.
• Why building adaptability and resilience is more critical than ever. 
• The importance of having a passion and purpose.
• What attracted Gabby to beach volleyball.
• The power of showing up in parenting and life in general.
• Why your dreams must be bigger than your achievements.
• How to separate your accomplishments from your identity.
• Why you should treat your relationship like a garden.
• What XPT is and its benefits.
• The value of forced learning.
• How creating a practice can make you successful.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• PaleoValley.com/model -- Use code MODEL for 15% off!
• Laird Superfood
• Connect with Gabby Reece Website / Podcast / Instagram / Facebook

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Our bodies are home to trillions of microorganisms, known as the microbiome. Specifically, the science of the gut microbiome has exploded in recent years. Our understanding of our gut, what contributes to its health, and the implications of the gut microbiome are constantly expanding. Your gut health is closely linked to a myriad of health topics such as immune health, metabolism, and risk for diseases.

One of the pioneers in the space of gut health is award-winning gastroenterologist and best-selling author, Dr. Will Bulisiewicz. He is an expert in gut health, microbial health, and nutrition. On today’s show, you’re going to hear a compilation of his top insights from past interviews on The Model Health Show. You’re going to learn essential and powerful information on the link between immune health and the microbiome, what your poop can tell you about your health, and bio-individuality and the microbiome.

We’re also going to talk about the important role that nutrition plays when it comes to gut health, some major issues in our food system that are harmful to our microbes, and how improving your gut health can alleviate a wide variety of symptoms and reduce health risks. I hope you enjoy this compilation with gut health expert, Dr. B!

In this episode you’ll discover:

• How many Americans suffer from digestive issues.
• The history of antibiotics and the war on bacteria.
• Why preservatives in our food supply are antimicrobial.
• The future of personalized nutrition.
• What percentage of our genetic code comes from our microbes.
• The number one symptom of constipation that’s often overlooked.
• What your poop can tell you about your overall health.
• How much nutritional education the average Western doctor receives.
• The fascinating science of bio-individuality and the microbiome.
• How gut health and immune health are intertwined.
• Why allergies and autoimmune disease can be a sign of compromised gut health.
• How your diet can influence your immune health.
• The most pressing nutritional deficiency today.
• Why eating a broad diversity of foods is vital for your microbes.
• What to consider about additives in our food system.
• How herbicides and pesticides affect the microbiome.
• What’s behind inflammatory bowel diseases like Crohn’s and ulcerative colitis.
• How stress and trauma can negatively affect gut health.

Items mentioned in this episode include:

• PiqueLife.com/model --Get 15% off any subscription + free shipping!
• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!
• Shocking Facts About the Human Microbiome with Dr. Will Bulsiewicz – Episode 583
• The Gut-Immune Connection with Dr. Will Bulsiewicz – Episode 440
• How Your Gut Health Controls Your Weight with Dr. Will Bulsiewicz – Episode 547

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Your life today is the culmination of your daily habits. Whether your goal is to improve your fitness, become more productive, or cultivate stronger relationships, it’s important to take a good look at your habits. When you transform your habits, that’s when you can begin to transform your life.

On today’s show, you’re going to learn about seven accessible and impactful daily habits you can implement to uplevel your body, mind, and spirit. You’re going to hear the science behind how habits like walking, reading, and connecting with others can improve your health and longevity, enhance the power of your mind, and boost your spiritual wellness.

All seven of these habits are effective, free, and most importantly, have a multitude of benefits for your body, mind, and spirit. I hope you enjoy this episode, and I hope you’ll consider applying these habits into your routine. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

• How regularly walking can increase your longevity.
• The connection between briskly walking and diabetes risk.
• Why walking can protect the health of your brain and boost creativity.
• The impact reading can have on stress levels.
• How reading can help slow the onset of dementia.
• Which bodily functions are enhanced through proper hydration.
• The cognitive benefits of being hydrated.
• How social interactions impact our microbiome.
• What the pan-microbiome is.
• The link between human connection, oxytocin, and sleep quality.
• How a consistent meditation practice can reduce inflammation.
• The multitude of health benefits associated with strength training.
• Why challenging your body can increase your mental resiliency.
• The health benefits of engaging in play.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• The Mind vs. The Brain with Dr. Caroline Leaf – Episode 463
• The Stress Prescription with Dr. Elissa Epel – Episode 647
• Unlock Peak Performance with Steven Kotler – Episode 682
• The Telomere Effect by Drs. Elizabeth Blackburn & Elissa Epel

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Rates of mental health disorders across the board have skyrocketed in recent years. And like most conditions that plague our society, there’s a lot of talk about treatment options without getting to the root cause of the problem. On this compilation episode of The Model Health Show, you’re going to hear ten empowering insights from top experts in mental health and brain health.

This episode addresses the underlying contributing factors that are influencing our declining rates of mental health—and more importantly, what we can do to fix it. You’ll learn about the connection between metabolic health and mental health, the neuroscience behind happiness, how gut health and inflammation can impact your mental well-being, and nutrition tips to enhance cognitive function. You’re going to hear from brilliant experts in their respective fields, like Dr. Susan David, Dr. Caroline Leaf, and Dr. Christopher Palmer.

Mental health is a vital component of our overall health that impacts every part of our lives, both individually and as a collective society. This episode is full of information and tools you can implement to improve your mental health today. Get ready to take notes, click play, and enjoy the show! 

In this episode you’ll discover:

• The truth about the long-term efficacy of mental health treatments.
• What the number one cause of disability is.
• Why metabolic health and mental health are inseparable.
• How the pandemic affected the rates of mental health problems.
• The relationship between happiness and brain function in the prefrontal cortex.
• How the mind plays a role in mental health challenges.
• The problem with making a mental health condition part of your identity.
• How identifying with a label can affect your cognitive ability.
• Why exercise can be used as a defense against depression.
• The relationship between depression and expression.
• How your diet impacts your neurotransmitters.
• The connection between gut health, inflammation, and mental health.
• What a metaphysical meal is.
• How processed food consumption can affect brain development & ADHD.
• The importance of optimizing your fatty acid ratio for mental health.
• What brain reserve is, and the importance of building it.
• How having strong relationships can relieve stress and improve your health.
• The connection between loneliness and low-level chronic stress.
• Why our emotions are so valuable.
• The power in naming your emotions, and what emotional agility is.

Items mentioned in this episode include:

• Organifi.com/Model -- Get FREE Pure when you purchase the Sunrise to Sunset Kit!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Metabolic Health & Mental Health with Dr. Christopher Palmer – Episode 649
• The Neuroscience of Happiness with Dr. Daniel Amen – Episode 568
• The Mind vs. The Brain with Dr. Caroline Leaf – Episode 463
• The Truth About Exercise – Episode 688
• The Overlooked Root of Depression with Dr. Michael Beckwith – Episode 687
• How Your Thoughts & Emotions Impact Your Health with Dr. Will Cole – Episode 672
• The Connection Between Food & Mental Health with Dr. Uma Naidoo – Episode 618
• Improve Your Brain Today with Dr. Daniel Amen – Episode 671
• The #1 Controller of Health & Longevity with Dr. Robert Waldinger – Episode 651
• Use These Tools to Strengthen Emotional Agility with Dr. Susan David – Episode 595
• Why Be Happy? by Dennis Prager
• Emotional Agility by Dr. Susan David

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There are a variety of approaches to fasting, whether it be for weight loss, mental clarity, or for decreased inflammation. But like many other dieting strategies, these frameworks often leave little room for bio-individuality. Finding a health and nutrition approach that works for you requires considering your personality, preferences, routines, and personal health needs.

Our guest, Dr. Mindy Pelz, is a fasting and hormone expert who is passionate about helping empower folks to take control of their health. Specifically, she is on a mission to educate women about their bodies and how to sync fasting with their hormones for optimal results. Today, she’s on The Model Health Show to share how fasting can aid in fat loss and enhanced brain function, and the specifics behind fasting for women.

You’re going to learn about how the human metabolism works, and why fasting is a powerful tool for optimizing your body’s natural functions. We’re going to discuss how external factors like stress can block weight loss, how fasting impacts hormones, and how your metabolic health affects every aspect of your life. If you’ve ever considered incorporating fasting into your routine, these tips are going to help you take it to the next level. So listen in and enjoy this interview with Dr. Mindy Pelz!

In this episode you’ll discover:

• Why the human metabolism works like a hybrid car.
• What ketones are and what they do in the body.
• How fasting can supercharge your brain.
• The history of fasting in religious and spiritual contexts.
• Why fasting is a dopamine reset.
• The importance of being metabolically healthy.
• A biomarker you can use to measure your metabolic health on a yearly basis.
• Why calorie restriction diets don’t work long-term.
• How fasting promotes cellular healing.
• Why chronic cortisol surges can make you overweight.
• The relationship between ketones and GABA.
• What you need to know about obesogens.
• How fasting impacts female hormones.
• The relationship between progesterone and glucose.
• How women can fast in accordance with their cycle. 

Items mentioned in this episode include:

• PiqueLife.com/model -- Get 15% off any subscription + free shipping!
• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!
• Fast Like a Girl by Dr. Mindy Pelz
• The Obesity Code by Dr. Jason Fung
• Connect with Dr. Mindy Pelz Website / Podcast / YouTube / Instagram

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You might think that keeping tabs on your blood sugar levels is only important for folks who have been diagnosed with diabetes. But the truth is, metabolic health is important for all humans. Our metabolic health can have far-reaching impacts on our fertility, body composition, immunity, and so much more.

The good news is, there are a lot of effective, accessible tools and strategies you can use to make a positive impact on your metabolic health. Simple behaviors like creating a balanced meal, utilizing your muscles, and getting adequate rest can significantly move the needle when it comes to stabilizing blood sugar. On today’s show, you’re going to learn about the effects your blood sugar levels have on your overall health, plus realistic tips to stabilize them.

On this compilation episode of The Model Health Show, you’re going to hear some of the best insights from Dr. Casey Means. She is a Stanford-trained physician and the cofounder of Levels. Dr. Means is a wealth of resources in the realm of metabolic health, and in this episode, you’re going to hear her best tips for optimizing blood sugar levels. Enjoy!

In this episode you’ll discover:

• What your blood sugar levels can tell you about your overall health.
• The connection between stress and metabolic health.
• Which major illnesses are related to dysregulated blood sugar.
• How to create a breakfast that supports healthy glucose levels.
• Why sleep is an overlooked factor in metabolic health.
• The bidirectional relationship between metabolic health and mental health.
• How elevated blood sugar levels can impair the immune system.
• The role magnesium plays in your body.
• How adequate sunlight exposure can improve your health.
• Why obesity and low sperm count are linked.
• What cardiometabolic health is.
• The link between erectile dysfunction and depression.
• What polycystic ovarian syndrome is, and how it’s connected to insulin resistance.
• How improving your metabolic health can balance sex hormones.

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Items mentioned in this episode include:

• PaleoValley.com/model -- Use code MODEL for 15% off!
• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• How to Improve Your Metabolic Fitness with Dr. Casey Means – Episode 548
• How Metabolic Health Controls Sexual Function with Dr. Casey Means – Episode 599
• Why We Get Sick by Dr. Benjamin Bikman
• Dr. Casey Means on Instagram

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Your metabolism plays an indispensable role in a multitude of your body’s functions and processes, yet our society tends to reduce metabolism down to a simple piece of the weight loss equation. Today you’re going to learn about the critical role your metabolism has in regulating immune function, inflammation, cognitive function and so much more.

On this episode of The Model Health Show, you’re going to hear snippets of my interview from On Purpose with Jay Shetty. We’re going to dive into the science of metabolism and fat loss, including the epicaloric controllers that influence your health. This interview covers topics like how stress impacts your body, the best foods for reducing inflammation, and the crucial role blood sugar plays in regulating your mood.

You’re also going to hear realistic nutrition swaps and tips you can use to improve your health today. I’m sharing the best fats for brain function, how your diet can impact your relationships, and important mindset shifts that are necessary for up-leveling your health. I hope you find this interview to be both motivating and empowering on your personal wellness journey. Enjoy!

In this episode you’ll discover:

• Which processes in the body are driven by your metabolism.
• What immunometabolism is.
• The roles of glucagon and insulin.
• What epicaloric controllers are.
• How consuming processed food impacts your metabolism.
• The root of the word inflammation.
• How brain inflammation and excess belly fat are linked.
• The role the hypothalamus plays in controlling metabolic rate.
• How many Americans are overweight or obese.
• The connection between fat cell growth and inflammation.
• How highly refined seed oils can damage your DNA.
• Which food is highly effective at reducing brain inflammation.
• The impact stress can have on your metabolism.
• How imbalanced blood sugar can negatively affect your reactions.
• Why omega 3 fatty acids are critical for cognitive function.
• Whole food sources of omega 3 to incorporate into your diet.
• Why taking responsibility is the key to improving your health.
• The shocking impact of eating government-subsidized foods.
• How to create a culture of health in your family.

Items mentioned in this episode include:

• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!
• PiqueLife.com/model  --Get 15% off any subscription + free shipping!
• On Purpose with Jay Shetty
• Eat Smarter
• Sleep Smarter
• Mind Over Medicine by Dr. Lissa Rankin

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The science of longevity and aging affirms that our behaviors and environmental factors have a profound impact on our quality of life as we age. Though growing older is a natural and inevitable process, we have an immense amount of power in our hands to encourage healthy aging of both our bodies and minds.

On this compilation episode of The Model Health Show, you’re going to hear incredible insights on longevity from some of the best experts on human aging and lifespan. You’re going to learn about the science of telomeres and epigenetics, plus practical tips in areas like diet and exercise. You’ll also hear about how your relationships impact your lifespan, the critical role of having muscle as you age, and the role of stress reduction in longevity.

This episode features world-renowned experts in their respective fields, like Dr. Robert Waldinger, Dr. Gabrielle, Lyon, Dr. Elissa Epel, and more. Aging healthfully should be a goal for all humans, and I know this episode is going to arm you with the tools you need to increase your healthspan, durability, and overall health. Enjoy!

In this episode you’ll discover:

• How strong relationships can act as stress relievers.
• Why loneliness is correlated with low-level chronic stress.
• How your skeletal muscle can protect you from diseases.
• The connection between skeletal muscle and insulin resistance.
• Why protein restriction is dangerous for aging populations.
• How having healthy levels of skeletal muscle increase your survivability.
• Why exercise is protective against cancer.
• What the sit-and-rise test is, and what it can tell you about your mobility.
• A distinction between longevity and durability.
• How building muscle mass impacts all your organ systems.
• What your number one job should be as you age.
• Top foods for human health and longevity.
• The powerful anti-aging effects of flow state.
• What telomeres are and how they relate to aging.
• The science of the anti-aging enzyme telomerase.
• How your epigenome determines your health outcomes.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• The #1 Controller of Human Health with Dr. Robert Waldinger – Episode 651
• The Truth About Protein, Muscle, & Longevity with Dr. Gabrielle Lyon – Episode 606
• Mobility Exercises to Upgrade Your Body with Juliet & Kelly Starrett – Episode 675
• How to Be Fit & Functional for 100 Years with Mark Sisson – Episode 668
• The Muscle-Brain Connection – Episode 331
• Increase Longevity & Unlock Peak Performance with Steven Kotler – Episode 682
• The Connection Between Stress & Longevity with Dr. Elissa Epel – Episode 647
• Increase Your Life Force with Tony Robbins – Episode 557
• Built to Move by Kelly & Juliet Starrett
• The Telomere Effect by Drs. Elizabeth Blackburn & Elissa Epel
• Life Force by Tony Robbins

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In the US, rising rates of obesity have become a public health crisis, and epidemic, and a threat to our collective health and quality of life. Despite this knowledge, rates of obesity continue to climb, and most popular solutions leave much to be desired in terms of long-term efficacy. On today’s show, we’re going to dive into the truth about obesity.

We’re going to talk about the science of fat cells, how they work, and the role of inflammation in obesity. You’re going to learn what’s behind surging obesity rates, and the connection between obesity and the leading causes of death. This episode also contains science-backed information about popular prescription weight loss drugs, and alternative, proven therapies for treating obesity.

This episode will arm you with key information on human health, immunometabolism, inflammation, and a whole lot more. Part of the solution to the obesity epidemic entails empowerment and education, and that’s what you’re going to hear today. I hope you enjoy this episode on the science of obesity!

In this episode you’ll discover:

• The ten leading causes of death in the US, and their relationship with obesity.
• How many US citizens are overweight or obese.
• What the number one risk factor is for death from COVID-19.
• The science of immunometabolism.
• How obesity impacts immunosurveillance.
• The role of body fat in the endocrine system.
• How your body fat controls your metabolism.
• Different types of fat communities in the body, and their roles.
• How storage fats can accumulate toxicants and forever chemicals. 
• The connection between body fat and inflammation.
• Why understanding epigenetics is the key to treating obesity.
• How financial consequences drive treatments for diabetes.
• What GLP-1 is, and its role in satiety.
• The connection between GLP-1 agonist drugs and thyroid cancer.
• Specific foods that can help modulate GLP-1.
• How olive oil consumption can aid in fat loss.
• The importance of reducing brain inflammation in improving body mass.
• Three simple, proven treatments for obesity.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• The Calorie Myth with Jonathan Bailor – Episode 10
• The Shocking Truth About Drug Companies with Dr. John Abramson – Episode 552
• Eat Smarter 

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Whether your goal is to be successful in your career, fitness, or relationships, there are a few key principles that you can use to create results. On this compilation episode of The Model Health Show, I’m excited to share powerful insights from my interviews with bestselling author, Tim Grover. Tim Grover is a proven elite performance coach who has worked with champions like Michael Jordan, Kobe Bryant, and Dwayne Wade.

Tim has been instrumental in the success of numerous top performers in both athletics and business. If you’ve ever wanted to learn more about achieving excellence, there’s no better expert to learn from. This episode covers topics like creating a winning mindset, what it takes to be successful, and the truth about failure, ego, and fear.

Having the opportunity to learn from someone like Tim is an incredible gift, and I’m excited to share that with you today. Tim has a huge wealth of knowledge on the topics of success, winning, drive, and mental toughness. No matter your goals, Tim’s expert insights can help you improve your mindset and create excellence. Enjoy!

In this episode you’ll discover:

• How to live the life that’s meant for you.
• What it means to be relentless.
• Where true happiness comes from.
• The importance of listening to your instincts.
• How to train in a way that makes your day-to-day life easier.
• The truth about failure.
• Why it’s critical to build a strong foundation of healthy habits.
• An important distinction between fear and doubt.
• Why there’s nothing normal about winning.
• How other people’s doubts are like empty calories.
• The difference between a healthy ego and an unhealthy ego.
• How to transform motivation into elevation.
• Why winning is a test with no correct answers.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping!
• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Build Your Mental Fitness & Become Relentless with Tim Grover – Episode 324
• Overcome Fear & Develop a Winning Mindset with Tim Grover – Episode 483
• Winning by Tim Grover
• Relentless by Tim Grover

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No one is immune from pain and injuries; they’re an inevitable part of life. Luckily, our bodies are incredible in their capacity to heal and recover. But if you want to heal faster and more effectively, having a foundational understanding of pain science can yield incredible results.

Today’s guest, Dr. Tom Walters, is a board-certified orthopedic physical therapist and strength and conditioning specialist. In this interview, he’s sharing principles from his new book, Rehab Science. We’re going to cover exactly how pain is created in the body, how to heal from injuries faster, and the role of the brain and nervous system in managing pain.

You’re going to learn the science behind pain, tips for faster recovery, and the basics of wound healing. Dr. Tom Walters is a true expert in all things physical therapy, and I know you’re going to find his insights valuable. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

• Why pain education is so important.
• The definition of pain.
• How the potential for tissue damage can create pain in the body.
• What nociception is.
• The psychological factors that can influence pain.
• What the biopsychosocial model of physical therapy is.
• How the sensitivity of the nervous system can affect the sensation of pain.
• The truth about immobilizing an injury.
• Why pain and injury recovery require active participation.
• The fascinating link between the immune system and pain sensors.
• What flexion sensitivity is.
• The connection between depression and low back pain.
• Main differences between injury and pain.
• Three basic phases of wound healing.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• PaleoValley.com/model -- Use code MODEL for 15% off!
• Rehab Science by Dr. Tom Walters
• Connect with Dr. Tom Walters Website / Instagram / Facebook / YouTube

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping!
• Disease-Proof Your Child by Dr. Joel Fuhrman
• Eat to Live by Dr. Joel Fuhrman
• APA Handbook of Psychopharmacology
• The Social Dilemma on Netflix
• Beyond Recovery
• Connect with Dr. Joseph Yi Website / Instagram

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping!
• Beekeepersnaturals.com/model -- Save 30% off storewide for a limited time!
• LailaAli.com/model -- Use code MODEL for 20% off spice blends!
• Thinking Faster & Better with Jim Kwik – Episode 318
• Master Your Mindset with Dr. Michael Beckwith – Episode 495
• How to Discover Your Brain Type with Dr. Daniel Amen – Episode 568
• Increase Your Sense of Value with Lisa Nichols – Episode 234
• What Is Stress Doing to Our Immune Systems? with Dr. Bruce Lipton – Episode 445
• Increase Your Life Force with Tony Robbins – Episode 557
• The Ingredients for Greatness with Laila Ali – Episode 464
• Take Control of Your Mind & Ignite Your Inner Power with Dr. Eric Thomas – Episode 617
• Secrets to Unlocking Your Best Physique with Gunnar Peterson – Episode 598
• Get Financially Fit & Upgrade Your Identity with Ed Mylett – Episode 282
• Changing Your Self-Image & the ABCs of Success with Bob Proctor – Episode 111
• Metabolic Health & Mental Health with Dr. Christopher Palmer – Episode 649
• Scan My Brain Series
• Why Be Happy? by Dennis Prager
• Justin Bieber: Seasons
• Change Your Brain Foundation
• The Biology of Belief by Dr. Bruce Lipton
• The Ultimate Relationship Program by Tony Robbins
• G-Force by Gunnar Peterson
• Psycho-Cybernetics by Dr. Maxwell Maltz
• Think and Grow Rich by Napoleon Hill
• Stella Adler: The Art of Acting by Howard Kissel

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include:

• PiqueLife.com/shawn -- Get exclusive savings on bundles & subscriptions!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Rethink Your Position by Katy Bowman
• Connect with Katy Bowman Website / Podcast / Facebook / Instagram

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Metabolic Health & Mental Health with Dr. Christopher Palmer – Episode 649
• The Link Between Exercise & Joy with Dr. Kelly McGonigal – Episode 393
• The Truth About Stem Cells with Dr. Robert Hariri – Episode 622

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include:

• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Take Back Your Mind with Michael B. Beckwith
• The Technology of Intention by Kim Stanwood Terranova
• Connect with Dr. Michael Beckwith Website Facebook / Instagram

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

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

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

In this episode you’ll discover:

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

Items mentioned in this episode include:

• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!
• PiqueLife.com/model -- Get 15% off any subscription + free shipping!
• Fatal Conveniences by Darin Olien
• Down to Earth with Zac Efron on Netflix
• Connect with Darin Olien Website / Podcast / Twitter / Instagram

Join TMHS Facebook community - Model Nation 

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