The Model Health Show

“Let the world know why you’re here and do it with passion.” – Wayne Dyer

On this special episode, we’re celebrating ten years of The Model Health Show by highlighting ten of the biggest lessons I’ve learned about growth and success along the way. We’re diving into topics like the power of goal setting and accountability, how to use cultivate success through consistent action, and how to elevate through rewarding relationships.

You’re going to hear about important topics like authenticity, excellence, and building resilience. I’m sharing some of the biggest hurdles I’ve had to overcome in order to experience growth. I’m also sharing my heart and mission behind starting The Model Health Show, and what has driven me to continue recording for the past decade.

My intent is that this episode inspires you to chase after your goals and ambitions, to understand your unique strengths, and empowers you to serve others in a way that brings you the same sense of fulfillment that I’ve been fortunate enough to experience the past ten years. Enjoy!

In this episode you’ll discover:

• My motivation behind starting The Model Health Show.
• The power of accountability.
• Why you should create intentional goals.
• How to use consistency to create success.
• Why honoring your uniqueness can help you connect with others.
• How to utilize the power of the 10,000-hour rule.
• What it takes to become excellent.
• The definition of grit.
• How to ask yourself more empowering questions.
• The power of establishing healthy, rewarding relationships.
• Why identifying with issues you care about can help you become successful.
• The importance of having the ability to question your biases.
• How to ensure you don’t become dogmatic.
• Why serving others creates fulfillment.
• The advantage of becoming fit and healthy.
• Why taking care of your health can help you serve your purpose.

Items mentioned in this episode include:

• Foursigmatic.com/decade -- Get free instant coffee, just pay shipping!
• Paleovalley.com/decade -- Get 100% grass-fed beef sticks for only $4.99!

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The beauty of creating a routine that supports your wellness is that aside from a few basic tenets, you can choose what types of practices fit your preferences and lifestyle. If you have access to a sauna, it can be an efficient means to reduce stress, enhance recovery, and lower inflammation. Although sauna therapy has been a tradition in certain cultures for thousands of years, it’s also a current trend in the wellness space due to its numerous science-backed health benefits. When my friend, Prince EA, had the idea to start a podcast in a sauna, I was happy to have a conversation with him about all things health.

On today’s show, you’re going to hear my interview with Prince EA’s new podcast, Sauna Sessions. We’re going to cover a wide variety of health topics like how vitamin D impacts your hormones, how hydration plays a role in brain function, and simple rules for healthy eating. We’ll talk about the studies behind declining fertility rates and what you can do to boost your reproductive health. You’ll also learn about how environmental factors like epicaloric controllers and epigenetic controls can influence your weight and risk for disease.

In this interview, I’ll be sharing some of my personal story of regaining my health, my current fitness routine and how it can fluctuate, and my philosophy on supplementation. We’re also going to cover some nutrition basics, the number one exercise for human health, simple biohacks you can incorporate into your routine, and so much more. This episode is packed with tons of insights you can use to take action on your health today! I hope you enjoy my interview from Sauna Sessions with Prince Ea.

In this episode you’ll discover:

• The health benefits of sauna therapy.
• How spending time in the sun can improve your hormones.
• The best foods for boosting your vitamin D levels.
• What percentage of Americans suffer from chronic illnesses.
• How epigenetic controllers and epicaloric controllers impact your health.
• My current fitness routine.
• Which exercises are essential for human health.
• The shocking rates of infertility.
• How walking and testosterone levels are linked.
• Which processes in the body are negatively affected by dehydration.
• What percentage of the brain is made of water.
• How the glymphatic system works.
• What water induced thermogenesis is.
• A hierarchy of healthy water sources.
• How excessive hand sanitizer use can put your health at risk.
• What chronobiology is.
• Two tips for healthy eating.
• My personal stance on supplements.
• Three biohacks you need to know to enhance your health.

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!
• Sauna Sessions with Prince EA
• Eat Smarter
• Sleep Smarter
• 5 Ways That Love Affects Your Health – Episode 660
• Power vs. Force by Dr. David R. Hawkins
• Everyday Enlightenment by Dan Millman

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Over the last few decades, the human environment has changed significantly. We’ve introduced new technologies, foods, and inputs into our daily life such as the widespread use of antibiotics, ultra-processed foods, and much more. But what we’ve overlooked is that rapid and extreme changes to our environment have had a negative effect on our microbiome and our overall health. Today’s guest, Tim Spector, is one of the leading experts in the world on the microbiome.

Tim Spector is an award-winning scientist and author with an expertise in epidemiology, nutrition, and the microbiome. As the leader of the largest study on identical twins, Tim has a wealth of knowledge on the impact genetics and environment have on human health. On this episode of The Model Health Show, he’s sharing fascinating insights from his newest book, Food for Life. You’re going to hear the latest science on how our nutrition impacts our microbiome ultimately dictates health outcomes.

In this interview, Tim is sharing the science behind the human microbiome, including its connection with the immune system, cravings, allergies, and so much more. You’ll learn about how your diet and environment influence your gut health, and tips to support a healthy microbiome. This episode is packed with incredible information on the link between diet and microbial health, and I know you’re going to take away actionable steps to improve your health.

In this episode you’ll discover:

• What digestion transit time is, and what it can tell you about your health.
• How your gut microbes act as little pharmacies.
• The many roles and functions of the human immune system.
• How allergies occur, and why their rates have skyrocketed in recent decades.
• What blastocysts is, and its surprising impacts on human health.
• How your microbes can dictate your food cravings and preferences.
• The real science behind how taste works.
• Why consuming fermented foods is associated with better health outcomes.
• How to exercise your taste buds.
• Details of the Zoe Health Study on Covid-19 symptoms.
• The truth about the calories in, calories out model.
• How ultra-processed food impacts your microbiome.
• Interesting facts about how identical twins’ microbiomes can vary.
• The importance of having a diverse diet.
• Five tips to support a healthy microbiome.
• How many plants you should aim to eat per week.
• The impact polyphenols have on the microbiome.
• How to utilize time-restricted eating for gut health.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• PaleoValley.com/model -- Use code MODEL for 15% off!
• Food for Life by Dr. Tim Spector
• The Diet Myth by Dr. Tim Spector
• Spoon-Fed by Dr. Tim Spector
• JoinZoe.com -- Use code MODEL10 for an exclusive discount!
• Connect with Dr. Tim Spector Website / Twitter / Instagram 

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As we age, there are a multitude of factors that influence our quality of life. Our nutrition, sleep quality, and movement practices all play a role in how our brains and bodies operate into our golden years. But the latest data affirms that the one factor that has the biggest influence on our health as we age is actually our mindset.

Today’s guest, Steven Kotler, is a New York Times bestselling author, human performance expert, and the executive director of the Flow Research Collective, a research organization that is dedicated to studying the science behind human peak performance. Not only does Steven Kotler possess a deep understanding of the science of aging, but he also has the willingness to put his theories to the test.

In his new book, Gnar Country, Steven details his experience learning how to park ski at the age of 53—a skill that is thought of to be unlearnable past the age of 35. Today, he’s sharing the insights he learned on his journey, including the keys to peak performance aging, flow state, and proven tools for increasing longevity and human potential. If you want to have a meaningful, vibrant, and long life, you’re going to love this interview with Steven Kotler!

In this episode you’ll discover:

• What flow state is, and how it impacts the brain and body.
• How to prefrontal cortex reacts to a state of flow.
• Which neurochemicals react to flow state.
• The powerful anti-aging properties of flow.
• How much your creativity can spike during a state of flow.
• The four-stage process of creativity.
• Which factors have the biggest impact on longevity.
• The link between brain performance and thigh strength.
• A list of peak performance basics.
• How sleep affects your ability to reach flow state.
• Three of the best long-term anti-anxiety strategies.
• Why utilizing a daily gratitude practice can make you more flow prone.
• How to access the calming effects of exercise.
• What flow triggers are.
• The interesting connection between flow and play.
• Why lifelong learning can preserve brain function.
• What it means to create a filter for your decisions.
• How to utilize a multi-tool solution to reach your goals.
• What stack protocol is.
• How to achieve peak performance aging.
• The connection between flow and immune function.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Gnar Country by Steven Kotler
• The Art of Impossible by Steven Kotler
• Stealing Fire by Steven Kotler
• The Rise of Superman by Steven Kotler
• Abundance by Steven Kotler
• GetMoreFlow.com
• Flow Research Collective
• Connect with Steven Kotler Website / Instagram

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Did you know that balancing your blood sugar can impact nearly every aspect of your health? Your skin, mood, inflammation levels, body composition, and much more are influenced by your glucose levels. If you can learn how to eat in a way that consistently supports stable blood sugar, you can transform your health.

Today’s guest, Jessie Inchauspé is a biochemist and international bestselling author who is on a mission to share cutting-edge science in an accessible, approachable way to help people gain power over their health. In this interview, she’s sharing her best science-backed blood sugar management hacks from her new book, The Glucose Goddess Method. Jessie is sharing realistic and practical ways to stabilize your blood sugar levels – without completely overhauling your diet.

You’re going to learn the science behind blood glucose and how it impacts various functions in the body. You’ll learn the science behind cravings, the connection between mental health and blood sugar, and four scientifically proven glucose management hacks you can implement to begin improving your health today. Jessie is incredibly knowledgeable on the topic of blood sugar control, and I know you’re going to love the accessible way she shares her expertise. Enjoy!

In this episode you’ll discover:

• How chronic glucose spikes increase cravings & increase the likelihood of weight gain.
• The role of insulin in the body.
• Three negative consequences of a glucose spike.
• What it’s like to be on a glucose rollercoaster, & how it affects your mitochondria.
• How to encourage your body to go into fat-burning mode.
• The connection between inflammation and blood sugar.
• What glycation is and how blood sugar spikes are connected.
• The fascinating biology behind cravings.
• Four science-backed glucose management hacks you can use to improve your health.
• How switching to a savory breakfast can change the course of your entire day.
• Four main components of a blood sugar-supportive breakfast.
• How consuming vinegar impacts glucose spikes and insulin levels.
• The connection between blood sugar spikes and skin health.
• How Jessie improved her mental health by stabilizing her blood sugar levels.
• Why feeling good should be your primary health goal.
• How low glucose levels create a stress response in the body.
• The science behind how fiber in vegetables can lessen glucose spikes.
• How moving your muscles after a meal can impact your blood sugar levels.

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!
• The Glucose Goddess Method by Jessie Inchauspé
• Glucose Revolution by Jessie Inchauspé
• Connect with Jessie Inchauspé Website / Instagram

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We all encounter stress regularly in some capacity. Whether you have past traumas, injuries, or the stress of daily routines, our bodies can easily become overwhelmed by absorbing the hits and blows of life. And while stressful events are often avoidable, what we can focus on is building stronger, more resilient bodies that can recover from whatever life throws our way.

Today’s guest is world-renowned coach and fascia expert, Jill Miller. Jill has over 30 years of experience studying corrective movement. She’s here to share her expertise on posture and movement, how to recover faster, and how to build a resilient body with principles from her book, Body by Breath.

We’re going to cover the anatomy of the diaphragm, the power of breath, and how to tap into true healing by connecting with your body. You’ll learn about connecting with your parasympathetic nervous system, the body’s natural relaxation response, how to optimize your diaphragm, and so much more! So listen in, take some notes, and enjoy the show!

In this episode you’ll discover:

• What true recovery looks like.
• Four main tools you can use to increase your parasympathetic tolerance.
• Why your breath is a built-in reset button.
• How the human diaphragm works.
• The connection between your breath and your mindset.
• What nasal laterality is.
• How the diaphragm impacts core strength and posture.
• The role the diaphragm plays during childbirth.
• How many reps per day the diaphragm performs.
• The connection between the heart and the diaphragm.
• Jill’s personal experience with healing and connecting with her body.
• How proprioception and interoception work.
• What fascia is.
• The number of neurons in fascia tissues.
• How to improve posture.
• What it means to be resilient.
• The 5 Ps of the parasympathetic nervous system.

Items mentioned in this episode include:

• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding! 
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Body by Breath by Jill Miller
• Roll Model by Jill Miller
• The Mind vs. The Brain with Dr. Caroline Leaf – Episode 463
• Connect with Jill Miller Website / Facebook / Instagram

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In our fast-paced, modern society, it’s not uncommon to experience low energy, high stress, and trouble sleeping. If you struggle with symptoms like poor sleep or stress management, you might be among the thousands of folks who are suffering from adrenal dysfunction. And unfortunately, conventional medicine tends to dismiss symptoms of adrenal fatigue as normal or deny the existence of adrenal fatigue altogether.

On today’s show, you’re going to learn about the role and importance of the adrenal glands for overall health and vitality. You’ll hear about the relationship between thyroid health and adrenal health, the causes of adrenal dysfunction, and simple, realistic lifestyle habits you can implement to restore adrenal health. Our guest, Dr. Izabella Wentz, is an integrative pharmacist who is passionate about helping patients find the root cause of symptoms that hold them back from thriving.

Dr. Wentz is back on The Model Health Show to share her expertise on adrenal health, thyroid health, and how they impact multiple functions and processes in the body. You’re going to learn what the adrenal glands are, how they can become imbalanced, and the best practices for creating a healthier, more resilient stress response in your body. I hope you enjoy this interview with the brilliant Dr. Izabella Wentz!

In this episode you’ll discover:

• What the HPA axis is, and its connection to metabolic health.
• Two of the most important glands for our metabolism.
• The numerous roles and responsibilities of the thyroid gland.
• Common symptoms of thyroid dysfunction.
• How Dr. Wentz became interested in studying thyroid health.
• The connection between thyroid health and adrenal health.
• How thyroid hormones work.
• The symptoms of adrenal dysfunction.
• How stress can trigger adrenal dysfunction. 
• The impacts stress has on cortisol production.
• Why women are more likely to have thyroid conditions and adrenal dysfunction.
• How to use safety signals to help your body feel safe.
• The role sleep plays in adrenal health.
• Specific foundational nutrients to restore adrenal health.
• The importance of incorporating pleasurable activity into your day.

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!
• Heal Your Thyroid with the Hashimoto’s Protocol with Dr. Izabella Wentz – Episode 220
• Adrenal Transformation Protocol by Dr. Izabella Wentz
• Hashimoto’s Thyroiditis by Dr. Izabella Wentz
• The ABCs of Adrenals
• Connect with Dr. Izabella Wentz Website / Facebook / Instagram

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Humans have been consuming various teas for thousands of years for a myriad of reasons. Whether you’re trying to unwind, soothe a scratchy throat, or warm up on a cold day, drinking a cup of hot tea can be a soothing ritual. In many cultures and traditions, tea also serves as a medicinal, health-promoting beverage that can lower inflammation, support your metabolism, prevent diseases, and much more.

On this episode of The Model Health Show, you’re going to learn about ten specific teas and their health-supporting, science-backed benefits. You’ll learn about the origins and history of multiple varieties of tea, including black tea, green tea, rooibos, and more. You’ll hear the traditions of each tea, plus the evidence supporting their health benefits.

You’re going to learn which teas can support your metabolism, microbiome, fertility, mental performance, and more. Whether you’re a tea aficionado or a beginner, I think this episode will inspire you to add more tea into your wellness routine. So click play, and enjoy the show!

In this episode you’ll discover:

• How gynostemma tea affects levels of body fat and muscle tissue.
• The incredible anti-diabetic effects of drinking gynostemma tea.
• Which tea has an influence on hormone-sensitive lipase.
• What impacts pu-erh tea has on the gut microbiome.
• The history of consuming green tea.
• How drinking green tea regularly affects breast cancer risk.
• The unique mental health benefits of L-theanine.
• How drinking black tea can influence weight loss and fat burning.
• The impacts oolong tea has on human metabolism.
• Two ways in which white tea can support healthy body composition.
• The connection between fertility and white tea consumption.
• Which tea is known for its potential to reduce kidney stones.
• The anti-angiogenesis properties of turmeric tea.
• How yerba mate compares to green tea.
• The importance of avoiding heavy metals and plastics in tea.

Items mentioned in this episode include:

• PiqueLife.com/model -- Get 15% off any subscription + free shipping!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!

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Our hormones are an integral part of our overall health. And while you might hear phrases about mood swings or hormones being “out of whack,” most folks have little understanding about the network of hormones in our body and the critical roles they play. Here to break down the importance of hormones is Dr. Anna Cabeca.

Dr. Anna Cabeca is a hormone expert, triple board-certified OBGYN, and the author of The Hormone Fix. She’s back on The Model Health Show to demystify hormones like oxytocin, cortisol, and insulin. We’re diving into how your hormones impact everything from sexual desire to sleep and mood.

You’re going to learn about how unbalanced hormones can contribute to weight gain, how to create morning and evening routines that support hormone health, and specific ways to improve your sexual function and drive. We’ll also discuss hormonal shifts like menopause, simple lifestyle habits you can implement to optimize your hormonal health, and so much more. Dr. Cabeca has a wealth of knowledge in the field of hormones, and I know you’re going to have some key takeaways from this episode. Enjoy!

In this episode you’ll discover:

• How our metabolism changes as we age.
• Why hormonal changes during menopause can cause weight gain.
• What obesogens are.
• The importance of eliminating exposure to hormone disruptors.
• What it means to have the second spring of your life.
• The benefits of quality sleep, and how to improve it.
• Supplements for supporting sleep during perimenopause.
• The health benefits of maca.
• Three factors that can interfere with our sexual drive.
• What the oxytocin gap is.
• How to increase oxytocin levels naturally.
• The different ways men and women are affected by oxytocin.
• Three primary reasons couples end up in a sexless marriage.
• The difference between primary and secondary sexual desire.
• Two secrets Dr. Cabeca wants men and women to know about each other.
• How insulin sensitivity impacts hormone levels.
• Why dietary fat is key to healthy hormones.
• The connection between gluconeogenesis and estrogen.
• How reducing inflammation can support metabolic health.
• The best foods to increase oxytocin.

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!
• MenuPause by Dr. Anna Cabeca
• The Hormone Fix by Dr. Anna Cabeca
• Sexual CPR by Dr. Anna Cabeca
• Mighty Maca
• Sleep Smarter
• Connect with Dr. Anna Cabeca Website / Podcast / Instagram / Facebook

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The collective health of our citizens has been progressively declining for decades. Every year, rates of chronic health conditions like obesity, cardiovascular disease, and autoimmune diseases are on the rise. And as our rates of disease rise, our life expectancy is on the decline. On today’s show, you’re going to learn about the root cause of our failing health, and what we can do to create a healthy future for ourselves and the planet. 

Our guest today is Dr. Zach Bush, is a physician who specializes in internal medicine, endocrinology, and hospice care. He is also the founder of The Journey of Intrinsic Health and Farmer’s Footprint. Dr. Bush is passionate about how our planet’s health impacts human health. He’s back on The Model Health Show to break down the root cause of our chronic health epidemics and how we can restore our health.

In this interview, you’re going to learn about how the advent of herbicides and pesticides coincided with skyrocketing rates of disease. Dr. Bush is sharing powerful insights on agriculture in the US, how to eat in a way that supports your gut health, and the important connection between humans and nature. I hope you enjoy this episode with Dr. Zach Bush!

In this episode you’ll discover:

• What percentage of American adults are clinically obese.
• How carbon cycles work.
• Which year glyphosate was implemented into our food system.
• The problem with statin drugs.
• How chemicals in our food system caused an inflammatory cascade.
• Why herbicides and pesticides are harmful for our enzyme pathways.
• What the root cause of obesity is.
• The percentage of US soil that is damaged.
• How to save money and eat healthy at the grocery store.
• The connection between nature and health.
• Why fiber is a critical component of fruit.
• What a zombie sugar is.
• Shocking statistics about food on American farms.
• How to improve your family’s health by incorporating biodiversity on your plate.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• EWG’s Dirty Dozen and Clean Fifteen
• Intelligence of Nature  -- Save 15% off your first purchase with the code MODEL
• The Journey of Intrinsic Health
• Farmer’s Footprint
• Connect with Dr. Zach Bush Website / Instagram / Facebook

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Longevity is a popular topic in the health and wellness space. But what’s often overlooked is the quality of that lifespan. Living longer can be incredible, but only when the body and mind are healthy, strong, and resilient. That’s why I love the book Built to Move by Kelly and Juliet Starrett.

Built to Move is a guide to implementing movement practices that will improve your quality of life, mobility, and overall function. No matter your fitness level or income, Built to Move provides a simple and accessible guide to moving your body better. In this interview, you’re going to hear some of the main mobilization practices from the book and how you can easily add them into your life. 

You’ll hear about the incredible benefits of sitting on the floor, walking, hip extensions, and so much more. We can all benefit from more mobility and functionality in our daily lives, and I hope this interview inspires you to live a full life doing the things you enjoy with the people you love. Please enjoy this interview with the amazing Kelly and Juliet Starrett!

In this episode you’ll discover:

• The surprising health benefits of sitting on the floor.
• An important distinction between longevity and durability.
• How our modern environment limits our movement patterns.
• What marathon sitting is.
• The interesting field of sedentary biology.
• How to encourage your body to crave certain movements.
• What it means to create a movement rich environment.
• The importance of having awareness and agency over your movements.
• What it means to be durable.
• The definition of positional inhibition.
• How to improve the posture of your neck, shoulders, and back.
• The number of steps you should take daily to increase your longevity.
• A necessary behavior for creating sleep pressure.
• The most simple and accessible way to add movement into your day.
• How walking can aid in neuroplasticity.

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• PiqueLife.com/model -- Get 15% off any subscription + free shipping!
• Built to Move by Kelly & Juliet Starrett
• Deskbound by Kelly Starrett, Juliet Starrett, & Glen Cordoza
• Becoming a Supple Leopard by Kelly Starrett
• Ready to Run by Kelly Starrett
• Muscles and Meridians by Phillip Beach
• Spark by Dr. John J. Ratey
• Connect with Juliet Starrett Podcast / Instagram
• Connect with Kelly Starrett Website / Podcast / Facebook / Instagram

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In recent years, whole-body cold therapy, such as cold plunging, has gained popularity in the wellness space. But in many Scandinavian cultures, winter swimming is a time-honored practice and common pastime that has numerous benefits on human health. Today’s guest, Dr. Susanna Søberg, is one of the leading experts in the world on the topic of cold and heat therapy.

Dr. Susanna Søberg is a metabolic scientist, bestselling author, and prominent researcher in functional cold and heat exposure for health optimization. Dr. Søberg’s fascinating research is centered around using cold and heat therapy to build resilience, increase metabolism, and strengthen your body and mind. On today’s show, she’s sharing the latest science on cold therapy and its many benefits.

In this interview, you’re going to learn about the science of brown fat and how to activate your metabolism through cold therapy. You’ll hear about how cold exposure can have a positive impact on a wide variety of biological functions, including inflammation, dopamine levels, insulin sensitivity, and even boost your mood and confidence.

In this episode you’ll discover:

• What brown fat is, and its role in the body.
• How brown adipose tissue differs from white adipose tissue.
• What gives brown adipose tissue its brown color.
• The role the hypothalamus plays in temperature regulation.
• How brown fat impacts your metabolism.
• The origins of cold therapy.
• What cold shock proteins are.
• How to utilize contrast therapy for a wider range of health benefits.
• Why cold therapy can increase your stress resilience.
• How cold plunging can lower inflammation and risk for disease. 
• The connection between cold therapy, inflammation, and insulin sensitivity.
• How cold exposure affects dopamine levels.
• Why confidence and a positive mindset are effects of cold therapy.
• How to implement a cold exposure practice.
• The minimum amount of time necessary to reap the benefits of cold therapy.
• How cold exposure impacts the immune system.
• The one thing you need to start a cold exposure routine.
• How to incorporate breathing techniques into your cold therapy practice.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Themodelhealthshow.com/plunge -- Use code MODEL150 to save $150!
• Winter Swimming by Dr. Susanna Søberg
• Connect with Dr. Susanna Søberg Website / Instagram

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Humans have utilized the medicinal qualities of mushrooms for thousands of years. In most cultures, medicinal mushrooms have a long history of being used for their anti-inflammatory, immunomodulating, and antimicrobial effects. However, in American culture, supplementing with mushrooms is a growing trend in recent years. On today’s show, you’re going to learn the truth about medicinal mushrooms.

We’re going to cover the latest peer-reviewed data on medicinal mushrooms and how they impact human health and well-being. This episode contains the history of fungi, how they work, and their role in our ecosystem. You’ll hear how mushrooms perform against pharmaceutical drugs, the most effective extraction methods, and which specific mushrooms can support your health.

You’ll learn the proven healing and regenerative effects of medicinal mushrooms and their impacts on immune function, sexual health, sleep quality, metabolic health, and much more. If you’ve ever been interested in incorporating functional mushrooms into your routine, I hope this episode gives you the data you need to make an informed decision. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

• How many species of fungi exist on the earth.
• The three categories of mushrooms that humans have had a relationship with.
• How medicinal mushrooms interact with the innate and adaptive immune systems.
• The immunomodulating effects of polysaccharides in reishi.
• Which mushrooms are the king and the queen of the mushroom kingdom.
• How chaga can impact human natural killer cells.
• The natural anti-inflammatory and anti-allergic properties of reishi.
• What mycelium is.
• How cordyceps can improve sexual health and sperm quality.
• The anti-aging qualities of reishi mushrooms.
• Why extraction method is critical when it comes to medicinal mushrooms.
• The effects cordyceps has on cardiovascular function and insulin sensitivity.
• How reishi can prevent gut dysbiosis and metabolic disorders.
• Why lion’s mane is a powerful agent for improving sleep quality.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!

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It’s well known that chronic inflammation is at the foundation of a myriad of health conditions, including autoimmune diseases and metabolic disorders. But what’s less widely accepted is that the mind-body connection, specifically the gut-brain connection, can have immense impacts on our health and propensity to disease. Today’s guest, Dr. Will Cole is here to share about the intimate connection between physical and emotional health.

In his new book, Gut Feelings, Dr. Will Cole unpacks how to heal the connection between mental health and physical health, and how to restore the body through nutrition and self-love practices. Dr. Will Cole is a leading functional-medicine expert, the founder of one of the first functional medicine telehealth centers, and a New York Times bestselling author. He specializes in helping folks find the root causes to autoimmune diseases, thyroid issues, digestive disorders, and much more. Gut Feelings is the culmination of his work helping his clients heal through nutrition and restoring the gut-brain connection.

On this episode of The Model Health Show, you’re going to learn about how the gut-brain connection works, and how the combination of shame and inflammation might be destroying your best efforts in health and wellness. We’re having important conversations on healing the nervous system, the problem with diet culture, and specific practices you can implement to heal your body and mind. I hope you enjoy this interview with the one and only, Dr. Will Cole!

In this episode you’ll discover:

• How chronic stress, trauma, and shame can be stored in your cells.
• What the gut-brain connection is.
• The duality between mental health and physical health.
• How food impacts your neurotransmitters.
• The impacts chronic stress can have on our bodies.
• What shameflammation is.
• The link between adverse experiences, autoimmunity, & nervous system dysfunction.
• Why medicine is an art and a science.
• The three main branches of the nervous system.
• Symptoms of a dysregulated autonomic nervous system.
• How alcohol consumption impacts brain volume and intestinal permeability.
• What intergenerational trauma is.
• The toxic world of diet culture and anti-diet culture.
• How to heal your nervous system through specific practices like meditation.
• The modulating effects of adaptogens.
• Why shaming your way into wellness is unsustainable.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Gut Feelings by Dr. Will Cole
• Personalize Your Intermittent Fasting Program with Cynthia Thurlow – Episode 625
• How Alcohol Influences Metabolism and Longevity – Episode 657
• Connect with Dr. Will Cole Website / Podcast / Instagram

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Some people can make big sweeping changes and overhaul their health seemingly overnight. But for most folks, real change comes in small incremental steps like drinking more water and getting more steps. Our lifestyle choices have far-reaching impacts on our health, and implementing one small change every day can lead to incredible results over time.

This is why I love Dr. Daniel Amen’s new book, Change Your Brain Every Day. With over 40 years of experience in clinical psychiatry and the world’s largest database of brain imaging, Dr. Amen is an unmatched expert on brain health. In Change Your Brain Every Day, he shares practical daily habits you can use to gain a healthier brain one day at a time. 

On this episode of The Model Health Show, Dr. Amen is back to share effective and realistic daily habits you can implement to improve your brain health and cognitive function. You’re going to hear powerful insights on how quickly the brain responds to lifestyle changes, how focusing on your brain health can improve your relationships, and why making your mental health a daily practice can yield lasting results. Your brain is an indispensable part of your health, your consciousness, and your entire existence. Dr. Amen’s insights and tips are life-changing, and I hope this interview resonates with you!

In this episode you’ll discover:

• How quickly the brain can respond to taking supplements.
• The importance of making mental health and brain health a daily practice.
• Why loving your brain is the first step to a healthier brain. 
• A powerful question you should ask yourself before making any decision.
• What brain reserve is, and how to build it. 
• How to harness the power of responsibility to improve your life. 
• The truth about your thoughts.
• How generational trauma can affect us, and how to release it.
• The effects marijuana has on blood flow and brain health.
• How marijuana usage impacts rates of anxiety, depression, and suicide in teens. 
• Specific tools and supplements that are effective for treating depression. 
• The importance of having reverence and fear for substances. 
• How playing racket sports can improve your brain health and longevity.
• The reparative effects of hyperbaric oxygen on brain health.  
• Why constantly learning is a powerful habit. 
• The connection between gum disease and brain disease. 

Items mentioned in this episode include:

• PiqueLife.com/model - Get 15% off any subscription + free shipping! 
• Beekeepersnaturals.com/model --Save 20% on raw honey & other natural remedies!
• Change Your Brain Every Day by Dr. Daniel Amen
• Amen University
• Connect with Dr. Daniel Amen Website / Facebook / Instagram / TikTok 

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When struggling with their weight, most folks are quick to point a finger at their slow or broken metabolism. But so many of our commonly accepted perceptions about metabolism are not actually rooted in science. The truth is the human metabolism and body fat are designed to work in our favor. They are powerful tools that we can harness to promote immune function, longevity, and vibrancy.

Today, I’m excited to share this interview with Dr. William Li about his research on how to eat to support metabolic health. Dr. Li is a world-renowned physician, scientist, a New York Times bestselling author, and the president and medical director of the Angiogenesis Foundation. In his new book, Eat to Beat Your Diet, Dr. Li outlines the exciting new science of body fat, metabolism, and weight loss. 

On this episode, you’re going to learn about specific foods you can include in your diet to support your metabolism, aid in fat loss, and optimize your health. Dr. Li is sharing fascinating new science on how fat cells operate, the lifespan of the human metabolism, and how eating simple, accessible foods can restore your body. Enjoy!

In this episode you’ll discover:

• The origins of fat in the human body, and how fat cells grow.
• Why our metabolism requires fat.
• The difference between normal body fat and excess body fat.
• Why fat is an endocrine organ.
• How inflammation impacts the metabolism.
• Three important hormones that are produced by normal, healthy fat cells.
• The relationship between insulin and fat burning.
• Specific foods that have anti-angiogenesis properties.
• The truth about eating soy.
• What the processed food continuum is.
• How curcumin helps the body burn stored fat.
• The exciting new science behind stem cells in body fat.
• How hydroxytyrosol in olive oil can reprogram the stem cells in fat.
• The health benefits of goji berries.
• Which whole foods have anti-oxidative properties.
• How methylation works.
• The surprising link between body fat and the immune system.
• Which seafood sources are best for fighting body fat.
• Four stages of human metabolism.

Items mentioned in this episode include:

• PaleoValley.com/model -- Use code MODEL for 15% off!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Eat to Beat Your Diet by Dr. William Li
• Eat to Beat Disease by Dr. William Li
• Connect with Dr. William Li Website / Facebook / Twitter / Instagram

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Sex is a normal part of human biology, but in our society, there is a lot of stigma, shame, and secrecy when it comes to talking about sex. Unfortunately, the majority of sexual education in the United States withhold information on important topics like anatomy, hormones, consent, and pleasure. Today’s guest, Dr. Jolene Brighten, is on a mission to change the way we talk about our bodies and sex.

Dr. Brighten is a board-certified naturopathic endocrinologist, a pioneer in the field of women’s health, and a fierce proponent of honest, medically accurate sexual education. Her new book, Is This Normal? bridges the gap between what most folks learned in sex ed. classes and the truth about human biology. Is This Normal? is a comprehensive and engaging guide to the human body, including hormones, the menstrual cycle, the orgasm gap, and so much more. 

Today she’s back on The Model Health Show to have a real conversation about anatomy, human biology, hormones, and sex. This interview covers everything from the anatomy and function of the clitoris, the importance of the vaginal microbiome, the role of hormones, and natural, normal variations of the human body. If you want to learn more about sexual health and hormonal health, Dr. Jolene Brighten is an empowering, honest, and non-judgmental educator. I hope you enjoy this interview!

In this episode you’ll discover:

• The solitary function of the clitoris.
• Major problems with anatomy education.
• The effects of fear-based sexual education.
• Why parents need to become the expert in their home.
• The history of feminine hygiene.
• How douching impacts the vaginal microbiome.
• The difference between a vaginal orgasm and a clitoral orgasm.
• How a woman’s cycle affects her sex drive.
• What arousal non-concordance is.
• How the sexual excitation and inhibition model works.
• The role and function of hormones during ovulation.
• What to look for in a safe lubricant.
• The risks of labiaplasty.
• Different variations of vulvas, and why they’re normal.
• Why humans are the only mammal that retains breasts.
• The biological reason why genitals are darker than the rest of the body.

Items mentioned in this episode include:

• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding! 
• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• How Alcohol Influences Metabolism & Longevity – Episode 657
• She Comes First by Dr. Ian Kerner
• Beyond the Pill by Dr. Jolene Brighten
• Is This Normal? by Dr. Jolene Brighten
• Connect with Dr. Jolene Brighten Website / Facebook / Instagram

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Mortality data in the US shows that the average life expectancy for Americans continues to decline. Even worse, many folks who do reach an old age are plagued with chronic conditions that diminish their quality of life, such as dementia, cancer, and hypertension. But getting older does not automatically equate to poor outcomes, and today’s guest is living proof of that.

Mark Sisson is a New York Times bestselling author, a health expert, and the founder of Primal Kitchen. Mark is approaching seven decades of experience in building and maintaining a healthy body, and in this interview, he’s sharing his best tips for overall functionality and longevity. You’re going to learn about the best foods for human health, the importance of metabolic flexibility, and how to incorporate play into your exercise routine.

You’ll also learn about the importance of metabolic flexibility and the best ways to burn fat. Mark is sharing his template for a healthy exercise routine, why muscle mass is key to healthy aging and functionality, and so much more. Longevity and lifelong functionality are goals we should all aspire to reach, and Mark has so much wisdom and insight to share on this topic. So listen in and enjoy this episode of The Model Health Show!

In this episode you’ll discover:

• Three foods to incorporate into your diet to promote longevity.
• The two main goals of longevity.
• Why muscle mass is integral to living longer.
• What your number one job should be as you age.
• Which fat sources are the best for human health and longevity.
• The importance of practicing inclusivity in your diet.
• What metabolic flexibility is.
• How to find joy and fun in your daily movement practices.
• The importance of foot health for human structure and movement.
• What proprioception is and why it matters.
• The truth about the thermogenic effect of protein.
• Why enjoyment is an essential part of daily life.
• Mark’s template for a healthy week of exercise.
• The best exercise for burning body fat.

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!
• The Keto Reset Diet by Mark Sisson
• Two Meals a Day by Mark Sisson
• The Primal Blueprint by Mark Sisson
• Primal Kitchen
• Peluva
• Connect with Mark Sisson Website / Twitter / Instagram

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The average American consumes about 17 teaspoons of added sugar on a daily basis, which is well over the ideal amount for optimal health. Consuming empty calories from added sugar can lead to a host of health problems, including obesity, metabolic problems, and heart disease. Because high-calorie, high-sugar products are so prevalent in our society, some folks turn to zero-calorie sweeteners as an alternative.

However, artificial sweeteners are a controversial topic in the health and nutrition space. Compared to natural sweeteners like honey, artificial sweeteners are a relatively new input for human biology. On today’s show, you’re going to hear the latest studies on the impact artificial sweeteners have on metabolism, gut health, and much more.

Our guest, Dr. Paul Saladino, is a double board-certified MD, a bestselling author, and the host of the Fundamental Health podcast. We’re diving into important conversations on the impact artificial sweeteners have on human health, critical nutritional needs that are often overlooked on a ketogenic diet, the health benefits of consuming organ meat, and corruption in food policy. I hope you enjoy this episode with the Carnivore MD, Dr. Paul Saladino!

In this episode you’ll discover:

• How artificial sweeteners impact the microbiome.
• The neurometabolic effects of consuming artificial sweeteners with carbohydrates.
• How stevia might impact fertility rates.
• What monk fruit sweetener is, and how it’s made.
• How honey impacts fasting blood glucose levels.
• Dr. Saladino’s experience on a fully ketogenic diet.
• Why having an insulin response is a good thing.
• How eating carbs impacts your electrolyte levels. 
• Why being curious about your diet and your body is important.
• How being dogmatic about a diet framework can negatively affect your health.
• The health benefits of organ meats.
• What most of the Blue Zones have in common.
• How US nutrition guidelines are influenced by pharmaceutical companies.
• The truth about LDL cholesterol.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!
• The Statin Industry Is Failing to Reduce Disease with Dr. Jonny Bowden – Episode 627
• The Prophet by Kahlil Gibran
• Heart & Soil
• Connect with Dr. Paul Saladino Website / Podcast / Instagram / Twitter

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Every single person on this planet possesses unique gifts, talents, and unlimited potential. But sometimes our circumstances, our past, and our mindset can hold us back from tapping into our greatness. On today’s show, you’re going to learn exactly how to overcome the mindset blocks that are preventing you from living your best life.

Lewis Howes is a New York Times bestselling author, engaging podcast host, and entrepreneur. Today, he’s back on The Model Health Show to share powerful insights from his new book, The Greatness Mindset. You’ll learn about creating a meaningful mission, how to reframe your traumas, and how to define and find your own version of greatness.

This episode contains empowering conversations on overcoming the obstacles and fears that hold you back, how to make decisions that are in alignment with your purpose, and how we can all learn to love and accept ourselves. Lewis’ story of healing his past and finding success is incredibly inspiring. I hope you enjoy this interview with the one and only, Lewis Howes!

In this episode you’ll discover:

• How automation works in the brain.
• The difference between success and greatness.
• Why having a meaningful mission is so powerful.
• The three P’s you can combine to create your meaningful mission.
• How the fear of failure can hold you back.
• Three main fears that can cause self-doubt.
• Why failure is part of the process of success.
• The importance of building the right mindset around success.
• How the fear of judgement can drive you toward people-pleasing behaviors.
• The power of changing the meaning of your past traumas.
• What victim consciousness is.
• How choosing forgiveness can allow you to heal.
• Why trauma perpetuates trauma.
• How to define your greatness goals.

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• PiqueLife.com/model -- Get 15% off any subscription + free shipping!
• The Greatness Mindset by Lewis Howes
• Greatness.com
• The 48 Laws of Power by Robert Greene
• The Weight of Gold on HBO
• Connect with Lewis Howes Website / Podcast / Facebook / Instagram

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From our performance and concentration to our mood and decision-making skills, hunger can impact our lives in a myriad of ways. And at a time when the diet industry and processed food manufacturers are profiting billions of dollars per year, the basic human function of hunger has become a commodity. The good news is, there are real, evidence-based tools we can use to take control of our biology, overcome cravings, and stop excessive hunger.

My friend Dr. Amy Shah is a double board-certified medical doctor and nutrition expert who takes an integrative and holistic approach to helping folks live healthier lives. She is one of the most knowledgeable experts in the emerging fields of circadian medicine and gut health. In her new book, I’m So Effing Hungry, she outlines how to utilize natural biological processes to combat overeating and food cravings.

On this episode of The Model Health Show, Dr. Shah is back to share the latest studies on hunger hormones, how processed food hijacks our natural hunger signals, the role psychobiotics play in driving cravings, and so much more. What I love about Dr. Shah is her ability to convey her deep understanding of science and medicine in a straightforward and approachable way. Please enjoy this interview with the brilliant, Dr. Amy Shah!

In this episode you’ll discover:

• What the hunger-obesity paradox is.
• How processed food consumption contributes to feelings of hunger.
• What neuropeptide YY is, and the role it plays in satiation.
• The role gut bacteria play in dictating your hunger and cravings.
• What hunger hijackers are.
• The link between mental health and ultra-processed foods.
• What the bliss point is.
• The connection between ultra-processed foods and dopamine.
• Main distinctions between hunger, cravings, and appetite.
• How the neurological pathways of cravings work (& how to change them)!
• The rising rates of mental health conditions.
• Why the human body is cyclical, & what chrononutrition is.
• How the hunger hormones ghrelin and leptin work.
• What leptin resistance is.
• The incredible science of psychobiotics.
• Dr. Shah’s professional opinion on obesity medications & GLP-1 agonists.
• How to incorporate dopamine and serotonin-rich foods into your diet.
• The link between sunlight exposure and satiety.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Cracking the Cardio Code with Don Saladino – Episode 645
• I’m So Effing Hungry by Dr. Amy Shah
• Connect with Dr. Amy Shah Website / Instagram / Facebook / Twitter

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For most folks, the relationships we have with our parents or guardians are the first meaningful connections we have. These relationships set the stage for how we communicate, how we see ourselves, and can even dictate our health into adulthood. However, most people enter the complex world of parenting with a certain set of inherited expectations and unconscious paradigms around how a parent-child relationship should function. 

Today’s guest, Dr. Shefali Tsabary, is a clinical psychologist and New York Times bestselling author who is best known for her expertise in family dynamics, conscious parenting, and personal development. In this interview, Dr. Shefali is sharing groundbreaking paradigm shifts from her new book, The Parenting Map, on how to authentically connect with your children and how to build empowerment and respect into any parent-child relationship.

You’ll learn about what conscious parenting is, and how it differs from the traditional parenting paradigm. We’ll talk about how our ego can block us from authentically connecting with our children, and how healing your inner child can help you create a healthy family dynamic. Dr. Shefali’s insights are going to impress you, challenge you, and help you transform your relationships for the better.

In this episode you’ll discover:

• How having parenting expectations sets us up for failure.
• What conscious parenting is.
• How the parental ego causes dysfunctional relationships.
• The importance of surrendering your ego and approaching your child with empathy.
• Why we should always assume that our children are doing their best.
• What it means to end the chase for happiness and success.
• The difference between controlling your children and influencing them.
• How to tap into your child’s unique essence.
• Why the parent-child relationship influences your child’s self-worth.
• How to teach your child resilience.
• The relationship between your inner child and the imposter ego.
• How to support your child’s natural temperament.
• What the acronym WARM stands for.
• The most important principle of life.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• PiqueLife.com/model -- Get 15% off any subscription + free shipping!
• The Parenting Map by Dr. Shefali Tsabary
• Parenting Mastery 2023 – Free Online Summit
• Connect with Dr. Shefali Tsabary Website / Facebook / Instagram

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What we choose to eat every day has a profound impact on our metabolism, our biology, and our longevity. Every cell in your body is created from the food that you eat. But unfortunately, there’s a ton of conflicting information out there about what types of foods contribute to human health and vibrancy. 

On this episode of The Model Health Show, you’re going to hear an interview I did on Tom Bilyeu’s podcast, Impact Theory.  We’re diving into a wide variety of topics, including anti-inflammatory nutrition, the basics of metabolism and the calories-in-calories-out paradigm, how your thoughts impact your biology, and the pharmaceutical industry’s influence on nutrition and health.

In this interview, I’ll also share some personal anecdotes from my experience being diagnosed with a chronic illness and the physical and mental healing I underwent. You’re going to learn about the power you possess to take control over your life and your health, and why deciding to stop outsourcing your potential to others is the most powerful step you can take. Enjoy!

In this episode you’ll discover:

• The root of the word inflammation.
• An important distinction between acute and chronic inflammation.
• Why extra virgin olive oil is a powerful food for brain health & reducing inflammation.
• What percentage of the average American’s diet is comprised of ultra-processed foods.
• The metabolic impact of whole foods vs. processed foods.
• What epicaloric controllers are.
• How the gut and brain communicate.
• The connection between COVID-19 outcomes and obesity.
• What percentage of American citizens are metabolically unhealthy.
• The top three risk factors for death from COVID-19.
• How electrolyte balance can play a role in weight loss.
• The interesting way in which your thoughts impact your metabolism.
• How FDA user fees work and the corruption in the pharmaceutical industry.
• The number one cause of death in the US.
• What instinctive elaboration is.
• The importance of not outsourcing your health and your potential.

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!
• Change or Die by Alan Deutschman
• Eat Smarter
• Dopesick on Hulu
• The Crime of the Century on HBO Max
• Good Anxiety by Dr. Wendy Suzuki
• Impact Theory with Tom Bilyeu

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We’ve been led to believe that in order to improve your health, you have to take extreme measures. The diet and weight loss industry rakes in billions of dollars, yet most of our citizens are still overweight and struggling with health issues. Instead of following a strict diet regimen or spending hours in the gym, what if you could optimize your biology and get better results with less effort?

That’s the premise of Dave Asprey’s new book, Smarter Not Harder. As a long-time biohacker, Dave has uncovered how we can take control of our body’s inherent systems and tendencies by using biohacking strategies to achieve lasting health. Dave Asprey is the founder of Upgrade Labs and a repeat New York Times bestselling science author. In this interview, you’re going to learn exactly how to get maximum results in your physical, metabolic, and cognitive health—with minimum effort.

We’re going to discuss specific concepts from Smarter Not Harder, including how we can take advantage of our innate laziness, how to incorporate biohacking techniques like vibration and muscle stimulation, and specific exercises you can incorporate to get better results from your workouts. This episode is packed with insights about maximizing your biology. Enjoy!

In this episode you’ll discover:

• The problem with getting our society back to normal.
• What your mitochondria are, and how they work.
• How to train your mitochondrial network.
• Why spending hours at the gym is inefficient.
• What the laziness principle is.
• Why innovation comes from laziness.
• What a hack target is, and the five different categories.
• How whole-body vibration can improve your energy and metabolism.
• Different techniques you can utilize to add vibration into your routine.
• What polyvagal theory is.
• The connection between humming and nitric oxide.
• What ejection fraction is.
• The benefits of electrical muscle stimulation.
• How using resistance bands can help you get better results.
• The metabolic impacts of building muscle.
• What equanimity is.
• Which minerals and vitamins are important for cognitive health.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Smarter Not Harder by Dave Asprey
• Upgrade Labs
• Danger Coffee
• Connect with Dave Asprey Website / Podcast / Instagram 

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Getting older is a natural part of the human lifespan. But getting older does not have to include common aging-related illnesses like neurodegenerative diseases, cardiovascular events, or osteoporosis. The key to feeling younger, stronger, and healthier lies in the choices we make every day, like our diet, movement practices, and our connection to others.

Dr. Mark Hyman is one of the most influential voices in the field of functional medicine and a proponent for eating for health and longevity. He is the host of The Doctor’s Farmacy Podcast, founder and director of the UltraWellness Center, and a repeat New York Times bestselling author. In his new book, Young Forever, Dr. Hyman outlines the body’s innate healing mechanisms, the true causes of our common causes of death, and actionable steps you can take to prevent disease and promote longevity.

Today, Dr. Hyman is back on The Model Health Show to share incredible insights on aging, longevity, and true health. You’re going to learn key principles like the hallmarks of aging, the human body’s natural healing pathways, and how to achieve optimal health through simple and accessible lifestyle changes. As always, Dr. Hyman is sharing the cutting-edge science, along with empowering lifestyle tips you can use to restore your health.

In this episode you’ll discover:

• The principles of longevity that we can learn from the Blue Zones.
• How having meaning and purpose can extend your lifespan.
• What phytochemicals are, and how they activate longevity switches.
• The difference between the science of disease and the science of health.
• What the hallmarks of aging are.
• The science of telomeres and how they impact lifespan.
• How to reset your body’s innate healing pathways.
• The root causes of common chronic illnesses.
• What zombie cells are.
• The healing benefits of hyperbaric oxygen therapy.
• Why the timing of eating matters for longevity.
• The hunger-obesity paradox in the United States.
• Why food can be the most powerful medicine.
• The link between obesity and COVID-19 outcomes.
• What the epigenome is.
• Three things you can do to promote longevity.
• How to incorporate positive stress into your routine.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Young Forever by Dr. Mark Hyman
• Molecules of Emotion by Dr. Candace Pert
• The Link Between Coronavirus Deaths and Those French Fries – Boston Globe
• Connect with Dr. Mark Hyman Website / Podcast / Facebook / Instagram

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Humans are social creatures that thrive with social support and community. It’s no surprise that healthy relationships, in any context, can have beneficial effects on our overall health and well-being. Today you’re going to learn five clinically proven ways that love affects your health, including your body composition, stress levels, cardiovascular health, and mental health. 

We’re going to dive into the research on the link between love and longevity, as well as how your relationships impact your risk for diseases like heart disease and dementia. You’ll learn how healthy relationships can improve your resilience to stress and response to pain. You’re going to hear how love can promote brain health and even support your health goals.

You’ll learn how your brain chemistry reacts to love, and how your body composition can be impacted by the evolution of your relationships. No matter your current relationship status, this episode can help you improve your health through your connections with those around you. I hope you enjoy this episode of The Model Health Show!

In this episode you’ll discover:

• How many people die annually from heart disease.
• The association between being married and heart disease risk factors.
• What broken heart syndrome is.
• The protective effects love has on the human cardiovascular system.
• How new love can reduce appetite and lower insulin sensitivity.
• Why having a supportive partner can be an important factor in weight loss.
• The difference between initial chemistry and mature love.
• How to create a culture of health within your relationship.
• The connection between falling in love and immune function.
• How love impacts brain function and mental health.
• The amazing science behind the heart-brain.
• What the tube torus is.
• The surprising connection between dementia risk and relationship status.
• What the number one predictor of your health and longevity is.
• How a strong relationship can act as a stress reliever.
• Why you should diversify your sources of love and connection.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding! 
• Strengthen Your Emotional Agility with Dr. Susan David – Episode 595
• The #1 Controller of Human Health with Dr. Robert Waldinger – Episode 651

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When most people think about the effects of regularly exercising, they focus purely on the aesthetic results. While you can certainly change the way your body looks through an intentional and consistent exercise routine, the impacts of a regular movement practice extend far beyond what you look like.

On this compilation episode of The Model Health Show, you’re going to hear from some of the top fitness experts in the world about the comprehensive benefits of exercise. You’re going to learn about the scientifically proven positive impacts exercise can have on your functionality, metabolic health, longevity, and mental health. You’ll hear how movement can protect you from diseases, improve your daily life, and upgrade your sensitivity to pleasure.

You’re going to learn from some of the brightest minds in science, including Dr. Gabrielle Lyon, Dr. Andrew Huberman, Dr. Kelly McGonigal, and more. This episode is packed with insights on creating an impactful movement routine that will transform every area of your health and your life. Enjoy!

In this episode you’ll discover:

• How exercise makes you better in other areas of your life.
• Why consistency is critical in fitness
• The three reasons why people exercise.
• Why the gym is the fairest place in the world.
• The connection between skeletal muscle and survivability.
• How building muscle protects you from insulin resistance.
• The anti-inflammatory effects of exercise.
• How exercise can make you mentally stronger.
• The link between exercise and brain longevity.
• What your body’s set point is and how it works
• A basic weekly template for your exercise routine.
• How cardio improves your longevity
• Why the benefits of exercise go beyond weight loss.
• How movement sensitizes your brain to pleasure.
• The anti-depressant effects of movement.
• How to utilize exercise to change your mindset and emotions.
• Why the way you train is a metaphor for how you treat yourself.
• The connection between strength training, metabolic health, and insulin sensitivity.
• How resistance training improves hormonal health.
• The exact number of steps you should walk daily to prevent diseases.

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• PaleoValley.com/model  -- Use code MODEL at checkout for 15% off!
• Secrets to Unlocking Your Best Physique with Gunnar Peterson – Episode 598
• The Truth About Protein, Muscle, & Longevity with Dr. Gabrielle Lyon – Episode 606
• Do These Things to Have More Energy with Dr. Andrew Huberman – Episode 523
• Get Fit Faster by Optimizing Your Psychology with Luka Hocevar – Episode 533
• The Link Between Exercise & Human Connection with Dr. Kelly McGonigal – Episode 393
• Instantly Transform Your Mindset with Ed Mylett – Episode 587
• Transform Your Mindset & Elevate Your Fitness with Sal Di Stefano – Episode 605
• Why Fertility Rates Are Rapidly Decreasing with Mike Mutzel – Episode 642

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Relationships are at the very foundation of human health. Our relationships have a profound impact on our happiness and overall well-being. But no relationship is without challenges, and today you’re going to hear about how to cultivate stronger and more intentional relationships with ourselves and the people around us.

Jay Shetty is a New York Times bestselling author, an award-winning podcast host, and the chief purpose officer for the #1 sleep and meditation app, Calm. Jay is passionate about helping folks uncover their purpose and tap into self-awareness to improve their lives. In his new book, 8 Rules of Love, Jay outlines why relationships are a skill set and how we can take actionable steps to build healthier relationships.

In this interview, you’re going to hear some of the powerful lessons from 8 Rules of Love. Jay is sharing how our relationships habits form and how we can be more purposeful about creating skills that best serve our relationships. You’ll learn how to better understand yourself, your past and current relationships, and so much more. I hope you enjoy this episode with the incredible Jay Shetty!

In this episode you’ll discover:

• What mirror neurons are and how they work.
• Why Jay chose to write a book about love and relationships.
• The four important decisions we make in life.
• What it means to take a look in the karma mirror.
• The true meaning of karma.
• Why our relationship habits are often like hand-me-downs.
• What first love syndrome is.
• The details of what actually happens when the spark fades in a relationship.
• What the three-date rule is.
• A few first love archetypes, and what we can learn about ourselves from them.
• How our relationships and our health are connected.
• Different ways we tend to seek validation in relationships.
• How long it takes to really get to know someone.
• Why your partner is your guru.
• An important distinction between being alone and being in solitude.
• Why you should carve out quality time with yourself.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• 8 Rules of Love by Jay Shetty
• Think Like a Monk by Jay Shetty
• Connect with Jay Shetty Website / Podcast / Facebook / Twitter / Instagram 

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In Western culture, drinking alcohol has become a societal norm. Drinking is often used during times of celebration, for relaxation purposes, and to socialize with others. Not only is alcohol one of the most utilized drugs, it also the most accessible. On today’s show, we’re going to uncover the health risks and benefits of drinking alcohol.

You’re going to hear the peer-reviewed data on exactly how drinking alcohol impacts human metabolic health and longevity. We’ll talk about how the body processes alcohol, and how alcohol consumption can impact biological functions like fat-burning, hormone balance, and the microbiome. You’ll learn about the links between drinking and risks for developing diseases like cancer and Alzheimer’s disease.

We’ll discuss how drinking can impact sleep quality, cognitive health, and so much more. You’ll also learn some practical tips and tools you can use to mitigate some of alcohol’s harmful effects. I hope this episode arms you with the information to make more empowered decisions about alcohol consumption.

In this episode you’ll discover:

• The history of humans consuming alcohol.
• Why alcohol is a macronutrient.
• What the early uses of alcohol were.
• Why beer and wine have less than 15% alcohol by volume.
• The origin of the word spirits.
• What happens in the body when alcohol is consumed.
• How consuming dietary fat impacts the processing of alcohol.
• The effects of drinking alcohol on the metabolism.
• How drinking alcohol impacts longevity.
• Why alcohol consumption decreases our ability to burn fat.
• How alcohol impacts hunger hormones.
• The metabolic effects of drinking sugary alcoholic beverages.
• How excessive drinking can create hormone imbalances.
• The truth about resveratrol in red wine.
• How drinking alters the microbiome.
• The connection between drinking alcohol and cancer.
• What DNA methylation is.
• Why drinking and leaky gut are linked.
• How alcohol consumption can disturb sleep quality.

Items mentioned in this episode include:

• PiqueLife.com/model -- Get 15% off any subscription + a free starter kit!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• How Our Genes Impact Viruses with Dr. Ben Lynch – Episode 558
• How to Eat to Beat Disease with Dr. William Li – Episode 345
• How Neuroscience is Transforming Psychiatry with Dr. Daniel Amen – Episode 400
• Time Restricted Eating Transforms Your Brain with Dr. Andrew Huberman – Episode 524
• Use Neuroscience to Optimize Your Longevity with Dr. Lisa Mosconi – Episode 596

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Each year the US healthcare system spends billions of dollars on pharmaceuticals and innovations, yet our citizens continue to get sicker and sicker. And while many providers truly want to help folks, their education primarily teaches them to write prescriptions for symptoms—not address the root causes of ailments. Meanwhile, our government works hand in hand with food companies to market and promote the very foods that exacerbate inflammatory and chronic illnesses.

While the idea of corrupt, powerful entities and a broken healthcare system might seem overpowering, we have a lot of power as citizens to begin changing the paradigm of what health means. Today’s guest, Calley Means, is here to talk about exactly what we can do to begin healing our broken systems. As a former consultant for food and pharmaceutical companies, Calley has a unique and well-informed viewpoint on this matter. He is the co-founder of TrueMed, a company that is revolutionizing the way patients use pre-tax funds for health expenses.

In this interview, you’re going to hear enlightening conversations on the US food system and pharmaceutical industry. Calley is sharing the behind-the-scenes playbook of the tactics processed food companies use to gain public trust. We’re going to talk about how government programs promote disease and disproportionately affect children and minority groups. We’re also going to discuss how we can create a revolution and lead the charge toward true health for future generations. Enjoy!

In this episode you’ll discover:

• The problem with how our medical system treats patients.
• Calley’s experience as a consultant for food and pharmaceutical companies.
• The percentage of food stamp funding goes toward sugary drinks and processed foods.
• How structural racism in government-funded programs affects kids.
• The suspicious connection between soda companies and civil rights groups.
• Tactics that processed food companies use to get nutritionist endorsements.
• Which entity funded the study that created the food pyramid.
• The connection between university research and food companies.
• Why doctors have minimal training in nutrition.
• The power of root-cause-based treatment.
• An important distinction between life expectancy and quality of life.
• How to begin changing an unsustainable system.
• A conversation on freedom of choice.
• Why we need to fix food subsidies to improve our society’s health.
• What inflammation is, and why it matters.
• The power of tapping into your body’s innate intelligence.
• How to use HSA & FSA accounts to promote health and prevent disease.

Items mentioned in this episode include:

• PiqueLife.com/model -- Get 15% off any subscription + a free starter kit!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Connect with Calley Means Website / Twitter / Instagram

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Our healthcare system is heavily based on pharmaceuticals, which certainly have their role. But there’s a wisdom in utilizing natural remedies that have a long history of reducing symptoms and promoting health. For most of human history, bee products like honey, propolis, and bee pollen have been used for a variety of reasons including reducing allergy symptoms, inhibiting the growth of bacteria, wound treatments, and so much more.

Today you’re going to learn about a variety of bee products and their health benefits. Our guest, Carly Stein Kremer, is the founder of Beekeeper’s Naturals, a wellness company that is dedicated to bringing effective, natural, and sustainable remedies to the general public. On today’s show, she’s sharing the amazing healing properties of bee products, and how you can incorporate them into your routine for better health.

You’re going to hear about the variety of bee products that exist and their specific health benefits. We’re talking about the science behind propolis, honey, royal jelly, and more. You’ll learn how you can use these products to promote brain health, immune function, and gut health. What I love about Beekeeper’s Naturals is that they have high standards for quality, sustainability, and efficacy. I hope you enjoy this interview with Carly Stein Kremer! 

In this episode you’ll discover:

• Why bees are a critical component of our ecosystem.
• The interesting reason why honey never expires.
• Which hive component is the primary food source for bees.
• The healing properties of propolis.
• Why royal jelly is similar to colostrum.
• The health benefits of bee pollen.
• How propolis can act as a natural alternative to antibiotics.
• What superfood honey is.
• The difference between organic honey and pesticide-free honey.
• What the number one killer of bees is.
• The importance of acetylcholine.
• How royal jelly can aid in neurogenesis.
• The gut strengthening properties of propolis.
• Why bee pollen is a great tool for endurance and recovery.
• The benefits of natural, honey-based cough syrup.
• What to look for when you’re buying honey.
• The glycemic differences between honey and cane sugar.
• How bee products can improve symptoms of allergies and asthma.
• What types of testing Beekeeper’s Naturals products undergo.

Items mentioned in this episode include:

• PaleoValley.com/model  -- Use code MODEL at checkout for 15% off!
• Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
• Connect with Beekeeper’s Naturals Facebook / Twitter / Instagram
• Connect with Carly Stein Kremer Instagram

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Cancer is one of the most serious diagnoses one could face, and in our society, it’s becoming more and more common. While some forms of cancer are influenced by genetics, the good news is that we have a lot of power to influence our propensity toward disease. Our habits and inputs such as diet, weight, and exposure to toxins can play a huge role in cancer risk. Today’s guest, Dr. Christian Gonzalez, is an expert on preventing and treating cancer.

Dr. Christian Gonzalez is a naturopathic oncologist and the host of the Heal Thy Self Podcast. He is passionate about education and giving folks the tools needed to promote health, prevent cancer and other chronic diseases, and heal from within. Today, he’s back on the show to demystify cancer and share what is really contributing to our skyrocketing rates of cancer. 

We’re going to dive into some of the leading risk causes of cancer, and realistic tips you can implement to reduce your risk and optimize your health. We’ll talk about the impact alcohol has on the development of cancer, how to reduce your overall toxic burden and the role that emotions and mental health play in our physical health. As always, Dr. G is delivering tons of value, and I hope you’ll find this information empowering.

In this episode you’ll discover:

• How many new cases of cancer were reported in 2019.
• Five main things that influence your risk of cancer.
• What cancer is, and how it is created in the body.
• The percentage of your genetics that determine your likelihood of developing cancer.
• How inflammation from food can create genetic damage and disease.
• Why eating a variety of foods is essential for human health.
• How many types of cancer are directly caused by drinking alcohol.
• The effects of alcohol on society overall.
• An important question to ask yourself about your alcohol consumption.
• The role environmental toxicants play in cancer risk.
• What forever chemicals are.
• How to reduce your exposure to harmful toxins.
• The connection between pesticides and cancer.
• How mental health and authenticity are connected.
• What the mind-body cycle of psychoneuroimmunology is.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding! 
• The Surprising Truth About Cancer with Dr. Christian Gonzalez – Episode 455
• Effects of Hand Sanitizers & Cellphones with Dr. Christian Gonzalez – Episode 513
• Dark Waters
• Monsanto Knowledge Bomb – Heal Thy Self Podcast
• The Swell Score
• Connect with Dr. Christian Gonzalez Website / Podcast / Instagram

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Coffee is the most commonly consumed beverage in the world. A hot cup of coffee is the first thing many folks think about when they start each day. And for years, health experts have had differing opinions on whether or not coffee is beneficial for human health. In most cases, when consumed in moderation, coffee can be a protective and valuable part of a well-rounded diet.

On today’s show, we’re diving into seven scientifically proven benefits of consuming coffee. You’re going to learn how drinking coffee can impact multiple processes in the body, including metabolism and fat loss, cognitive performance, energy levels, and so much more. You’ll also hear about the origins of coffee, and how it became so engrained in our culture.

We’re going to cover specific studies on how coffee consumption impacts human health and performance, as well as habits you can implement to optimize your caffeine habit. We’re going to dive into the ideal amounts of coffee you should consume to receive the maximum benefits, tips for timing your caffeine consumption, what to add to your coffee, and how to source your daily cup of joe. I hope you enjoy this episode on the mind-blowing benefits of coffee!

In this episode you’ll discover:

• The history of drinking coffee.
• An interesting connection between coffee consumption and visceral belly fat.
• How consuming caffeine can impact your metabolic rate.
• The connection between step count and drinking coffee.
• What the half-life of caffeine is, and the importance of having a caffeine curfew.
• How caffeine consumption can affect headaches.
• What brown adipose tissue is, and how it works.
• The fascinating connection between coffee, brown fat, and metabolism.
• Why sourcing organic coffee is important.
• The effects coffee consumption has on fatigue, endurance, and energy levels.
• A shocking relationship between coffee, inflammation, and longevity.
• How drinking coffee impacts levels of adiponectin.
• Why coffee can support satiety hormones and fat loss.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Inflammation Masterclass – Episode 497

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This time of year, a lot of folks are looking to create habit shifts in their lives. But what most people fail to recognize is that transformation starts from within; it begins with our mindset and the way we see ourselves. If you want to cultivate change, you have to focus on the way you think, not just what you do.

On this compilation episode of The Model Health Show, you’re going to hear incredible life lessons from self-development expert and bestselling author, Ed Mylett. Ed is sharing practical tools for transforming your life through changing your identity, real tips for improving your confidence, and how to upgrade your financial fitness.

There’s a reason why Ed is a globally recognized speaker, and today you’re going to hear powerful insights that can help you create the life you want to live. No matter what your goals are, this episode contains valuable tips to help you reach them. Please enjoy this episode with Ed Mylett! 

In this episode you’ll discover:

• Why confidence is often created out of necessity.
• How to channel the person you’re meant to become.
• The power of practicing gratitude.
• The two shifts in psychology that every successful person must go through.
• What the number one rule to cultivating self-confidence is.
• How your identity controls your level of success.
• Why self-worth and identity are like a thermostat.
• How to utilize resources and relationships to shift your identity.
• The power of controlling the first 30 minutes & the last 30 minutes of each day.
• Why keeping the promises you make to yourself is of upmost importance.
• What it means to max out.
• How to improve your financial fitness.
• What your reticular activating system is, and how to take advantage of it.
• Why being unrealistic is a good thing.
• The importance of asking yourself empowering questions.
• Why a pinata is the ultimate metaphor for life.
• The difference between time management and time manipulation.
• How to change your emotions through changing your physiology.
• What a multiplier is.
• The power of one more.

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!
• Get Financially Fit & Upgrade Your identity with Ed Mylett – Episode 282
• Transform Your Mindset & Utilize the Power of One More with Ed Mylett – Episode 587
• The Power of One More by Ed Mylett
• Connect with Ed Mylett Website / Podcast / Instagram

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There are many habits and behaviors that impact our health and longevity including diet, activity, and sleep quality. But it turns out that there’s one factor that has the biggest influence on our overall happiness and quality of life: our relationships. 

Today’s guest, Dr. Robert Waldinger, is a professor of psychiatry at Harvard Medical School. He is also the director of the Harvard Study of Adult Development, one of the longest-running longitudinal studies on human happiness, health, and longevity. In the book The Good Life, Dr. Waldinger and his associate director share principles of a fulfilling and meaningful life.

In this interview, you’re going to hear the fascinating science of how our relationships impact our happiness. We’ll discuss what makes a good relationship, how to strengthen existing connections, and tips for cultivating new relationships. This episode is packed with tons of scientifically proven tips to create a happier and longer life through our connections with those around us. Enjoy!

In this episode you’ll discover:

• Why the Harvard Study of Adult Development was created. 
• The difference between cross-sectional and longitudinal research.
• How health, happiness, and longevity are connected.
• What the number one controller of human happiness is.
• How strong relationships can relieve stress.
• The connection between loneliness and low-level chronic stress.
• What defines a good relationship.
• The definition of socioemotional learning.
• Why social fitness is a critical component of health. 
• How to bring a sense of curiosity to your relationships.
• Two strategies for healthier communication.
• Why using extremes is unhelpful.
• The power of having a beginner’s mind.
• What the most basic form of love is.
• The importance of asking open-ended questions.
• What the biggest myth of happiness is.
• Healthy strategies for incorporating social media into your relationships.
• Three questions to ask yourself about a difficult relationship.
• Important components that are missing in electronic communication.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies!
• The Good Life by Drs. Robert Waldinger & Marc Schulz
• The Harvard Study of Adult Development
• Connect with Dr. Robert Waldinger Website / Twitter / Facebook

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Implementing a consistent and healthy morning routine is a powerful way to improve your physical health and psychology. A solid morning routine can set the tone for your entire day, boost your energy, enhance productivity, and help you feel more in control. 

On today’s show, you’re going to learn five habits you can incorporate into your morning routine in order to improve your metabolic health, mental health, and cognitive performance. We’re going to cover everything from hydration and movement to enhancing social media habits, and even how to optimize your morning cup of joe. These scientifically proven tips are based on the principles of circadian medicine and will promote a healthy and productive day.

Best of all, implementing these tips into your routine does not require an entire lifestyle overhaul. You’re going to hear basic and realistic habits that will yield big results. No matter what your mornings currently look like, I think you’ll find something in this episode that can have a positive impact on your life. Enjoy!

In this episode you’ll discover:

• How your circadian timing system works.
• Three main reasons why a healthy morning routine is helpful for your brain & biology.
• How to create new habits, & what makes them stick.
• What a habit loop is.
• The importance of proper hydration, especially in the morning.
• How drinking adequate water can aid in fat loss.
• The power of having small wins.
• How to improve your perception of your day.
• The importance of taking time to empower and improve yourself.
• What it means to proactively create your day. 
• How to use journaling and visualization to your advantage.
• The various benefits of physical activity.
• How moving your body impacts your cortisol levels.
• The connection between exercise and mental health.
• What impacts UV light has on our biology.
• Simple ways to add morning sunlight to your day.
• How to optimize your coffee routine.
• Three things to avoid in the morning.

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!
• The Science of Setting & Accomplishing Goals with Michael Hyatt – Episode 260
• How Your Thoughts Control Your Biology with Dr. Joe Dispenza – Episode 383
• Metabolic Health & Mental Health with Dr. Christopher Palmer – Episode 649
• Evening Routines That Enhance Sleep & Accelerate Fat Loss – Episode 216
• How Social Media Affects Our Psychology with Adam Alter – Episode 434
• Braden dancing in the rain

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For most of human history, the medical field has compartmentalized the brain, as if it exists in isolation from the rest of the body. But just like any other organ in the body, the brain is an essential component of our biology that cannot be separated from the inner workings of the entire system. The more we learn about topics like the gut-brain axis or neurotransmitters in the gut, the clearer it becomes that mental health and whole-body health are intricately connected.

Today’s guest, Dr. Christopher Palmer, is a Harvard psychiatrist and researcher who studies the intersection of mental health and metabolic health. In his book, Brain Energy, Dr. Palmer discusses the cause of mental illnesses and offers new solutions for long-term healing. In this interview, you’re going to learn about how metabolic health and mental health are connected, the truth about the role genetics play in mental illnesses, and how current treatments in psychology are really stacking up.

At a time when so many folks are suffering from mental health disorders, this topic is more important than ever. The more we understand about mental health, the more we can help those who are suffering. I hope you enjoy this conversation with Dr. Christopher Palmer!

In this episode you’ll discover:

• How many people worldwide suffer from mental health disorders.
• What the number one cause of disability is.
• The sad truth about treatment for depression.
• What the biopsychosocial model in psychology is.
• The side effects of common antidepressants.
• How mitochondria, epigenetics, and mental health are connected.
• Why metabolic health and mental health are inseparable.
• Three main problems with the DSM.
• How insulin receptors in the brain function.
• What glucose hypometabolism is, and how it affects the brain.
• The connection between metabolic diseases and the prevalence of autistic children.
• Dr. Palmer’s personal experience with the ketogenic diet.
• What the metabolic theory of mental illness is.
• The definition of hyperexcitability.
• Similarities between epilepsy and mental health.
• Foundational behaviors for improving mental health.

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• PiqueLife.com/model -- Use code MODEL at checkout for 10% off!
• Brain Energy by Dr. Christopher Palmer
• Connect with Dr. Christopher Palmer Website / Facebook / Instagram

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There are a multitude of reasons why folks exercise: for aesthetics, for mental health, and even enjoyment. But it’s critical that we recognize that our bodies require certain inputs and movements for overall health and longevity. On today’s show, you’re going to learn the five most important rules for human functionality and fitness. 

We’re going to cover some of the basic movement patterns that our genes expect, like walking and building muscle. We’ll also talk about the importance of mobility and variety, and how movement inputs can affect our biological functions like hormones, immunity, and metabolic health.

No matter your fitness level or goals, these five rules are critical for creating a functional body. Upgrading your functionality can promote so many other areas of your overall health, boost your mood, and improve your daily life. I hope you carry these five rules with you not only today but for your lifetime.

In this episode you’ll discover:

• How the human body allocates energy expenditure.
• Why sedentary behavior is harmful for our biology.
• What it means to incorporate movement nutrients.
• How to improve your mobility.
• The number one movement for human function and fitness.
• How walking impacts our hormonal health.
• The connection between testosterone levels and step count.
• Why healthy testosterone levels are key to overall human vitality.
• How walking can improve insulin sensitivity and metabolic health.
• The far-reaching benefits of grip strength.
• Specific exercises you can do to improve your grip strength.
• The importance of building muscle for human health.
• How often you should strength train for functionality.

Items mentioned in this episode include:

• PaleoValley.com/model  -- Use code MODEL at checkout for 15% off!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Hip Mobility Circuit by Luka Hocevar
• Why Fertility Rates Are Rapidly Decreasing with Mike Mutzel – Episode 642
• The Muscle-Brain Connection – Episode 331

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Stress is an inherent part of the human experience. No matter your circumstances, you’re bound to face stress in the form of interpersonal struggles, work or financial demands, or even just general uncertainty and pressure. No one is immune from the realities of stress, but luckily there are some things we can do to make the impacts of stress less harmful.

Today’s guest, Dr. Elissa Epel, is an internationally renowned psychologist, bestselling author, and expert on building stress resilience for optimal aging and overall well-being. On today’s show, she’s sharing incredible insights from her new book, The Stress Prescription, on real-world strategies to improve the way you perceive stress. You’re going to learn about the body’s stress response system, and how it impacts a myriad of biological functions like aging and sleep.

Dr. Epel is sharing a wealth of data on how stress impacts the body, and how to dampen the blow of stress with mindset shifts, exercises, biohacking strategies, and so much more. Learning how to modulate your response to stress is something we can call benefit from, and I hope you find this information empowering. Enjoy!

In this episode you’ll discover:

• What percentage of visits are caused by stress-related illnesses.
• Why stress is a critical component of our motivational system.
• How our stress response system works.
• What telomeres are and how to protect them.
• How the anti-aging enzyme telomerase works.
• What our default stress baseline is.
• How stress can impact your sleep quality, recovery, and mitochondrial health.
• What uncertainty tolerance is, and realistic ways to build it.
• How meditation can change your stress resilience on a long-term basis.
• My personal meditation practice, and how that relationship has changed over time.
• What it means to be the lion.
• The connection between adverse childhood experiences and stress responses.
• How stress can negatively impact your metabolism and body composition.
• Specific exercises and behaviors that can positively alter your stress response.
• The importance of bookending your day with joy.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• PiqueLife.com/model -- Use code MODEL at checkout for 10% off!
• The Stress Prescription by Dr. Elissa Epel
• The Telomere Effect by Drs. Elizabeth Blackburn & Elissa Epel
• The Big Joy Project
• Connect with Dr. Elissa Epel Website / Twitter / Instagram

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There’s so much conflicting information about human nutrition, metabolism, and weight loss. One of the most pervasive pieces of diet nutrition that most folks subscribe to is the concept of “calories in, calories out.” While this model isn’t inherently wrong, it also doesn’t paint the full picture of how human digestion works. Today we’re going to unpack exactly how our bodies process and assimilate the foods we eat.

On today’s show, you’re going to hear an interview I did with Dr. Steven Gundry on The Dr. Gundry Podcast. We’re diving into topics like the science of calories, epicaloric controllers, how macronutrients influence our weight, and how our brain can control how our metabolism works. You’re going to learn about specific foods you can eat to improve your health, and how processes like blood sugar and inflammation could be negatively impacting your body’s overall function.

You’ll also learn how body fat works, and the specific types of fat our body has. This episode gets to the truth about calories, and how you can start eating in a way that optimizes your brain, body composition, and overall well-being. I believe that this interview is full of information that you can begin to implement no matter your starting point; so listen in and enjoy the show!   

In this episode you’ll discover:

• The importance of utilizing instinctive elaboration by asking empowering questions.
• What the number one purpose of our body fat is.
• Different types of storage fats and their specific roles.
• Which type of fat our brain is comprised of.
• Why conflating diet success with hunger is dangerous.
• What epicaloric influences are.
• Six specific epicaloric controllers that are impacting your metabolism.
• How your body processes whole foods versus processed foods.
• What the thermic effect of food is.
• How your microbiome can influence your metabolism.
• Why hypothalamic inflammation can decrease your calorie burn.
• The importance of increasing the diversity of foods you eat.
• A connection between microbiome diversity, obesity, and risk for chronic diseases.
• How eating protein for breakfast can help you lose weight.
• What you should know about the RDA for protein.
• How DHA consumption can improve your memory and focus.
• The best whole food sources of DHA.
• How blood sugar control can influence your emotions.
• The role magnesium plays in reducing stress and regulating emotions.
• How we can leverage our psychology to make healthier choices.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• PaleoValley.com/model  -- Use code MODEL at checkout for 15% off!
• The Dr. Gundry Podcast
• Eat Smarter

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With the New Year upon us, a lot of people are gearing up to make monumental shifts in their nutrition and fitness habits. But statistics show that most folks don’t sustain their resolutions for longer than a few months. What can we do to improve our habits without setting goals that are destined to fail? My friend, Don Saladino, knows a thing or two about transforming physiques and getting in the right mindset to improve your health.

Don Saladino is a coach and fitness and entrepreneur who has worked with numerous celebrities and professional athletes to take their fitness to the next level. What I love about Don is that although he knows what it takes to train like a superhero, he is also a big believer in consistent and sustainable habits for everyday people. On today’s show, Don is sharing how to maximize your results and change your habits in a real, accessible manner.

In this interview, Don is sharing so many useful tips on topics like the right way to incorporate cardio into your routine, building a culture of health and fitness in your family, and the best exercises for building stronger glutes. We’re going to talk about the connection between exercise and aging, the basic tenets of a healthy diet framework, and a whole lot more. I hope this episode inspires you to create change in a realistic way and to set goals that you can approach no matter the date on the calendar. Enjoy!

In this episode you’ll discover:

• How many steps you should aim to take per day.
• Three different types of cardio, and when to utilize each.
• How your stress levels should influence your training methods.
• What one of the top causes of injuries during workouts is.
• The importance of earning the right to do certain movements.
• What a rest day looks like for Don.
• How to take a minimalistic approach to training.
• Why consistency trumps intensity.
• The crucial lifestyle factors that impact your results.
• How to empower your children to make healthy choices.
• Why strength and resiliency are important goals as we age.
• The foundational tenets of a healthy diet.
• Why strength training is essential for women.
• The best foundational movements for glute development.

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• Levels.link/model
• Dailydoselife.com -- Use code SHAWN20 for 20% off Daily Dose meal plans!
• Connect with Don Saladino Website / Instagram

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The exciting field of microbiome research has exploded in recent years. As researchers dive into the connection between humans and our microbes, the more we learn about promoting health, reversing disease, and so much more. What’s interesting about this specific line of research is that while we’ve uncovered so much information about the function and role of the microbiome, there’s still so much to be discovered.

Today’s guest, Dr. Suzanne Devkota, is the director of the Cedars-Sinai Microbiome Institute, where she studies the fascinating intersection between diet and the microbiome. On today’s show, she’s sharing the latest science on how nutrients influence our microbes. You’re going to learn about the link between microbiome and chronic illnesses, and what to include in your diet for a robust, diverse microbiome.

We’re also going to talk about the science behind fecal transplants, how your environment influences your microbiome, and what you should know about taking a probiotic. Dr. Devkota is a wealth of information, and I hope you find this episode useful. Enjoy!

In this episode you’ll discover:

• The number of microbes that live in and on our bodies.
• How the human microbiome evolved over time.
• Essential vitamins and nutrients our microbes produce.
• How damaging your microbiome can result in nutrient deficiencies.
• The relationship between the microbiome and short-chain fatty acids.
• How Dr. Devkota became interested in studying the microbiome.
• Which environmental factors influence your microbial makeup.
• The importance of having a diverse microbiome.
• What impact cohabitation has on the microbiome.
• How a fecal transplant works and which conditions it can treat.
• Why an omnivorous diet is beneficial for microbes.
• Behaviors that can alter your microbiome negatively.
• How over-sanitizing negatively impacts the health of our society.
• What the hygiene hypothesis is.
• How endocrine disruptors can get stored in fat cells.
• Three main things you should look for in a probiotic.
• The role of fermented foods in gut health.
• What to ask your provider before taking an antibiotic.
• The main components of a microbiome-friendly diet.

Items mentioned in this episode include:

• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• PiqueLife.com/model -- Use code MODEL at checkout for 10% off!
• Connect with Dr. Suzanne Devkota Website / Instagram / Twitter

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In the United States, the weight loss industry rakes in billions of dollars every single year. Yet, data shows that most folks are unable to sustain their weight loss goals long-term, and very few of our citizens are metabolically healthy. What’s missing in this equation, and what can we do to help people create a sustainable, realistic healthy lifestyle?

Today’s guest, JJ Virgin, is passionate about helping others reach their weight loss goals and feel their best at any age. With nearly four decades in the health and fitness industry, JJ knows a thing or two about optimizing nutrition and exercise to create results. She is also a four-time New York Times bestselling author, podcast host, speaker, and media personality.

On this episode of The Model Health Show, JJ is sharing why focusing on weight loss doesn’t create results, and what to do instead. We’re covering topics like creating muscle mass, how to set protein goals, simple principles for healthy eating, and the stress-weight connection. JJ has so much invaluable wisdom and experience to share; I hope you enjoy this interview!

In this episode you’ll discover:

• What percentage of dieters typically achieve and sustain their weight loss goals.
• Why body composition matters when trying to lose weight.
• The benefits of having muscle on your body.
• Why building muscle increases your metabolism.
• What percentage of US citizens are metabolically healthy.
• Why weight alone is a meaningless number.
• The main macronutrient you should focus on.
• An important distinction between intermittent fasting and time-restricted feeding.
• How many grams of protein you should aim to consume.
• Why processed foods can interrupt the natural process of intuitive eating.
• How to use a continuous glucose monitor as a tool for metabolic health.
• The relationship between stress and weight.
• JJ’s personal experience with meditation.
• Why exercise is a critical component for fat loss and overall health.

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!
• The Virgin Diet by JJ Virgin
• The Virgin Diet Cookbook by JJ Virgin
• Sugar Impact Diet by JJ Virgin
• Connect with JJ Virgin Website / Podcast / Facebook / Instagram

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If you look at fertility rates over recent decades, the data is shocking. Sperm counts and testosterone levels have dropped, the incidence of miscarriages has risen, and overall ability to reproduce is on the decline. From an evolutionary standpoint, human fertility is a critical part of our health. And like many other issues plaguing our society, there’s a lot we can do to make a positive impact on our overall reproductive health.

On this episode of The Model Health Show, Mike Mutzel from High-Intensity Health is back to discuss what’s behind declining fertility rates, like endocrine-disrupting chemicals and other environmental factors. You’re going to hear simple, natural, and accessible ways to boost testosterone and balance hormonal health for both men and women.

This episode contains important conversations on human reproductive health, the role of testosterone for overall wellness, and why walking is an indispensable human behavior. We’re also going to talk about the adverse effects of hormonal birth control, and why building muscle should be a goal for everyone. Listen in, take good notes, and enjoy this interview with my friend, Mike Mutzel!

In this episode you’ll discover:

• The shocking statistics on declining fertility.
• How sperm motility rates are expected to change in the next few decades.
• Why endocrine-disrupting chemicals are hurting our hormones.
• The importance of preconception planning and nutrition.
• Which specific foods you should eat organic, and why.
• Why filtered water is critical for hormonal health.
• How your cup of coffee could be exposing you to microplastics.
• What the contamination theory of obesity is.
• How microplastics disrupt the gut barrier and microbiome.
• The link between muscle mass and testosterone.
• How many steps per day is correlated with higher testosterone levels.
• Why you should aim to walk after a meal.
• How to encourage your children to walk more.
• What thermal stress is.
• The link between metabolism, osteoarthritis, and inflammation.
• What DHEA is, and when to utilize it.
• How hormonal birth control suppresses fertility.
• The importance of building muscle for overall health and vitality.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies!
• Environmental Working Group
• Fateful Harvest by Duff Wilson
• Natural Cycles
• Daysy
• Beyond the Pill by Dr. Jolene Brighten
• Connect with Mike Mutzel Website / Instagram / YouTube

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Even though we know that our brains change throughout our lifetime, there’s a lot we can do to support our brain’s health and functionality at every stage. Cognitive impairment and mental decline are common symptoms of aging, but declining brain function is not inevitable.

On today’s show, you’re going to learn about 5 behaviors that are clinically proven to shrink your brain. These five common behaviors can actually decrease brain volume, functionality, and connectivity. You’re going to hear about the metabolic needs of the brain, and how to support it with proper diet and hydration.

We’re also going to cover simple habit switches you can implement to support your brain health, including foods to add to your diet, specific tools for adequate hydration, and how to reduce inflammation and support a healthier body composition. We can all benefit from a healthier brain, and I hope this episode arms you with the knowledge and tangible steps you can take to support your brain’s structure and functionality.

In this episode you’ll discover:

• What percentage of calories the brain utilizes.
• The main structural components of the human brain.
• What makes omega 3 fats unique.
• The difference between storage fats and structural fats.
• How omega 3s contribute to better brain health.
• Which whole foods are the densest sources of EPA and DHA.
• The inverse relationship between belly fat and brain size.
• How incorporating more extra virgin olive oil can improve your overall health.
• Why dehydration leads to reduced brain volume.
• The importance of proper hydration and electrolytes.
• How alcohol consumption impacts the brain.
• Why alcohol damages the brain, immune system, and metabolism.
• How excessive sugar intake can cause brain atrophy.
• Why getting our citizens healthier can solve our world’s problems.

Items mentioned in this episode include:

• PaleoValley.com/model  -- Use code MODEL at checkout for 15% off!
• DrinkLMNT.com/model -- Get a FREE sample pack with any order!
• Get Better Skin & a Smarter Metabolism with Dr. Cate Shanahan – Episode 565
• Eat Smarter

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Humans have a complex and intimate connection with out of our most basic needs: food. In our culture, food can serve many purposes including memories, joy, and connection. And because every cell in your body is created from the food you eat, your diet also has a profound impact on the way your body functions on a daily basis.

On this compilation episode of The Model Health Show, you’re going to hear two of my conversations with award-winning science journalist and author, Mark Schatzker. Mark has extensively studied our society’s relationship with food and flavor, and how our brain drives our cravings. These conversations are centered around how your brain interprets food as information, the science of flavor, and what causes obesity.

Mark’s work covers important topics like how our weight is controlled by our brain, how our brain interprets sweetness, and what we can do to heal our society’s broken relationship with food. Understanding the way your brain interprets food is a critical piece of finding balance and health; I hope this episode is both insightful and empowering.

In this episode you’ll discover:

• The experience that inspired Mark to study flavor.
• How cattle eat intuitively, and what we can learn from them.
• Why the production of US crops has changed over the last few decades.
• The interesting link between flavor and nutrition.
• What a gas chromatograph is.
• Why most tomatoes in the grocery store have an underwhelming flavor. 
• How our food system’s focus on quantity and price undermines flavor.
• What we can learn about obesity and food addiction from brain scans.
• Why the combination of flavor and sugar makes food addicting.
• What retronasal olfaction is.
• The truth about calorie consumption and weight gain.
• An interesting phenomenon that occurs when calorie counts are featured on menus.
• The traditional diet in Bologna, Italy, and how their obesity rates compare to the US.
• What happened in the pellagra epidemic, and which vitamin eradicated the disease.
• How the brain regulates your body weight.
• The perplexing question of obesity.
• What the bliss point is.
• How the brain interprets food as information.
• What nutritive mismatch is.
• The unintended consequences of fortifying foods.
• Why experiencing pleasure with food is so important.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies!
• PiqueLife.com/model -- Use code MODEL at checkout for 10% off!
• The Science of Flavor & the Dorito Effect with Mark Schatzker – Episode 305
• The Hidden Connection Between Calories & Flavor with Mark Schatzker – Episode 542
• The History of Sugar – Episode 222
• The Dorito Effect by Mark Schatzker
• The End of Craving by Mark Schatzker
• Steak by Mark Schatzker

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Education can have a multitude of powerful impacts on children and their outcomes. It can even have lasting positive impacts on health by providing better resources, knowledge, and better social skills. While many can benefit from the traditional approach to education, our one-size-fits-all approach doesn’t serve those who have different learning styles and preferences.

Today’s guest, Prince Ea, is passionate about the power of education and transforming our model of schooling into one that is centered around creativity and individuality. He is filmmaker, speaker, creator, and a fellow St. Louis native. His inspirational and thought-provoking content has motivated millions of folks across the world, sharing about topics like self-development, education, living authentically, and finding joy in your life.

In this interview, we’re diving into conversations on the education system in the US, what it means to be intelligent, and what the purpose of schooling should be. You’re going to learn about how to tap into original thoughts, how to find purpose and happiness in work, and so much more. I’m excited and honored to share this conversation with you.

In this episode you’ll discover:

• How Prince Ea’s relationship with education transformed.
• The role hip hop played in teaching Prince Ea to love learning.
• What the root of the word educate is.
• The difference between having a learning disability and learning differently.
• What it means to think freely, and how to get in tune with original thoughts.
• A correlation between our education system and our medical system.
• How exposure to information can change your life.
• Why most heart attacks occur on a Monday.
• The problem with work culture in the US.
• Seven categories of health.
• The importance of experiencing joy in your career.
• How to cope with negative thoughts.
• The connection between social media and divisiveness.
• How your language creates your reality.
• The power of taking responsibility for your health.
• How living authentically can change your life.

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!
• Polishing the Mirror by Ram Dass
• Be Here Now by Ram Dass
• The Power of Now by Eckhart Tolle
• Connect with Prince Ea Website / YouTube / Facebook / Instagram 

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Puberty is an important part of human growth and development, but what happens when it occurs too soon? Early onset puberty is defined as a child undergoing the developmental changes of puberty earlier than normal. While this was once a rare occurrence, rates of early-onset puberty more than doubled during the pandemic.

On this episode of The Model Health Show, we’re diving into one of the epidemics plaguing our youth: early-onset puberty. You’re going to learn some of the contributing factors of early puberty, the long-term ramifications of undergoing puberty at a young age, plus action steps you can take to protect your children from this condition.

Poor statistics relating to our health isn’t something we just have to accept, especially when it comes to our children. My hope is that this episode will arm you with the information and empowerment you need to implement changes in your own home. As always, change starts with us.

In this episode you’ll discover:

• How rates of early onset puberty in girls surged during the pandemic.
• The relationship between our circadian timing and puberty.
• How early onset puberty increases rates of breast cancer and heart disease.
• The connection between early puberty and disordered eating.
• What puberty actually is, and why it’s starting earlier.
• Why side effect is a misnomer.
• Symptoms of early onset puberty in boys and girls.
• The link between obesity and early onset puberty.
• How obesity rates in children have risen over recent years.
• The connection between the microbiome and likelihood of obesity.
• What percentage of the average American’s diet is comprised of ultra-processed foods.
• How much sugar the average American consumes every year.
• What insulin resistance is, and how it can occur over time.
• The definition of xenoestrogens.
• How to choose healthier personal care products for your family.
• The connection between toxic stress and early onset puberty.
• Which demographic is most impacted by early puberty.
• How to create healthier relationships with our devices.
• The relationship between screen time, circadian disruptions, and puberty.
• Simple ways to protect your children against obesity and early onset puberty.
• The importance of building movement into your family culture.

Items mentioned in this episode include:

• Beekeepersnaturals.com/model -- Save 30% sitewide through 11/29!
• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• The History of Sugar – Episode 222
• Estrogen Dominance – Episode 148

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There are so many factors that determine our sleep quality: movement during the day, exposure to natural and ambient lighting, and even our relationships. For some folks, it might be sleepless nights with a newborn or toddler, and for others it could be a partner on different sleep schedules. But the good news is, you aren’t entirely powerless when it comes to creating routines and structure for your family.

On today’s show, you’re going to hear my interview on the Dhru Purohit Podcast. In this interview, I’m sharing about sleep routines and preferences within my own relationship and family, and how to find balance. I’m also sharing some of the best scientifically proven sleep tips, including optimizing light exposure, temperature, and supplements.

Dhru asked some excellent, thought-provoking questions on topics like common sleep misconceptions, little-known habits that can decrease your sleep quality, and how to actually create realistic habits that stick. I hope you get a ton of value out of this episode and can implement sleep habits that will improve your life. Enjoy!

In this episode you’ll discover:

• What the suprachiasmatic nucleus is, and how its exposures impact sleep quality.
• How many Americans are regularly sleep-deprived.
• Tips for minimizing your blue light exposure.
• How to realistically set a screen curfew (& what to do instead of scrolling!)
• The importance of blocking out ambient light at night.
• What to do if you and your partner have different sleep schedules.
• How your body temperature can impact your sleep.
• The importance of getting natural light exposure in the morning.
• The relationship between cortisol and melatonin.
• What time of the day to exercise to improve sleep quality.
• Realistic ways to change your habits.
• How to create healthy sleep routines for babies and children.
• What effects vitamin C can have on your sleep quality.
• Real food sources of magnesium, and why it matters.
• The power of creating healthier citizens in our society.

Items mentioned in this episode include:

• Organifi.com/Model -- Use the coupon code MODEL for 20% off!
• PiqueLife.com/model -- Use code MODEL at checkout for 10% off!
• Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies!
• Sleep Smarter
• The Paradox of Choice by Barry Schwartz
• Dhru Purohit Podcast

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The immune system is one of the most powerful, complex systems in your body. Its critical role is to protect the body from harmful invaders like viruses and bacteria. An autoimmune disease occurs when the immune system misfires, attacking the very cells it is intended to protect. The range of autoimmune diseases is vast, and they can affect different organs and systems in the body.

Multiple sclerosis, or MS, is a progressive autoimmune disease that attacks the body’s central nervous system. In severe cases, MS can cause debilitating symptoms such as blindness, paralysis, and neurodegeneration. Today’s guest, Dr. Terry Wahls is a clinical professor of medicine, a clinical researcher, speaker, and bestselling author. She is also a patient with a diagnosis of secondary progressive multiple sclerosis.

Dr. Wahls has an incredible story of alleviating MS symptoms, regaining mobility, and helping others with progressive diagnoses and autoimmune diseases. On this episode, she’s sharing her personal story plus tons of information about autoimmunity, mitochondria, nutritional changes for restoring your health, and so much more. Grateful and excited to share this conversation with Dr. Terry Wahls!

In this episode you’ll discover:

• How many Americans have been diagnosed with an autoimmune disease.
• What multiple sclerosis is.
• The wide variety of symptoms that can be caused by MS.
• How changing her diet improved Dr. Wahls’ health.
• The role mitochondria play in progressive diseases.
• Three factors that contribute to the development of autoimmune diseases.
• How environmental factors can increase your risk for autoimmunity.
• Why diet is an important factor in immune function.
• The one lifestyle change that radically improved Dr. Wahls’ disease progression.
• An important connection between the microbiome, gut health, and immunity.
• What mitochondrial dysfunction is.
• How environmental toxins and factors can lead to mitochondrial damage.
• Specific foods to include to prevent or alleviate autoimmune symptoms. 
• The three main foods that can be a trigger for autoimmune disease.
• How to incorporate organ meats (& their benefits!)
• Why loneliness & lack of connection are major disease contributors.
• An empowering way to think about a diagnosis.
• Why health is a nonstop journey.
• Details about Dr. Wahls’ upcoming clinical trial for MS patients.

Items mentioned in this episode include:

• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• PaleoValley.com/model  -- Use code MODEL at checkout for 15% off!
• Clinical Trial Screening – The Efficacy of Diet on Quality of Life in MS -- Take the survey!
• The Wahls Protocol by Dr. Terry Wahls
• The Wahls Protocol Cooking for Life by Dr. Terry Wahls
• Connect with Dr. Terry Wahls Website / Facebook / Instagram

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