The Model Health Show

Building a strong and functional body goes beyond your basic bench press or logging miles on a treadmill. If you want to have a fitter body that will carry you through a long, healthy life, there are a few ways you should be supplementing your existing training regimen. On this episode of The Model Health Show, you’re going to learn about three underrated exercises you need to take advantage of. These functional exercises are widely overlooked and can help you build a durable body. They are also time-tested, scientifically proven, and at the root of human health and evolution. If you’re ready to transform your fitness, lower your risk of chronic disease, and improve balance and mobility, this episode is going to help you build a more robust, well-rounded routine. So click play and enjoy the show! In this episode you’ll discover: The history of jumping rope. (0:46) Which muscles are strengthened by jumping rope. (1:40) How jumping rope has been proven to improve bone density. (1:58) The science behind how jumping rope aids in fat loss. (3:20) What isometric exercises are. (8:36) How isometric exercises can strengthen your tendons. (9:12) Specific isometric exercises you can incorporate into your training. (12:17) Why walking with weight is an essential human input. (23:31) The benefits of walking while carrying weight. (23:54) How to start adding more weighted walks into your existing routine. (26:20) Items mentioned in this episode include: Peluva.com/model - Get 15% off barefoot shoes with my code MODEL! Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Peluva. Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model.

In many fitness spaces, particularly in the world of bodybuilding, it is widely believed that protein-dense animal foods are the only way to build significant muscle. But today’s guest is here to challenge conventional beliefs about what it takes to create a strong and muscular physique. Torre Washington is an IFBB Pro bodybuilder and NASM-certified coach who has built a championship-level physique on an exclusively plant-based diet. He is also a speaker and a pioneer in the space of vegan athletics. Torre is passionate about helping others perform at a high level with an intentional lifestyle. In this interview, you’re going to hear about the details of Torre’s training regimen and nutrition plan. Specifically, you’ll learn how he got started in the world of bodybuilding, how his approach to protein and macronutrients has shifted over time, and what it takes to build a strong, healthy physique. I hope you enjoy this conversation with Torre Washington! In this episode you’ll discover: How Torre got interested in bodybuilding. (5:23) Why fitness allowed Torre to serve others. (13:14) The history of why Torre eats a plant-based diet. (20:54) How counting macros changed Torre’s results. (26:46) The high protein plant-based foods Torre added to his diet. (32:34) How embracing his age helped Torre in competitions. (34:48) What Torre’s workouts look like today. (42:14) The importance of building a mind-muscle connection. (43:59) What dropsets are, and their benefit. (57:19) The importance of adding recovery protocols into your routine. (1:04:11) Items mentioned in this episode include: Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses! Piquelife.com/model - Get exclusive savings on bundles & subscriptions! Becoming a Supple Leopard by Dr. Kelly Starrett - Read about injury prevention! Connect with Torre Washington Website / Facebook / Instagram / YouTube Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Bon Charge and Pique. Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

As the use of artificial intelligence has absolutely exploded in recent years, there are some important questions we should be asking ourselves. How can using AI impact things like our brain and our creativity? And is it possible to use AI for good? Today, our guest is going to help answer these questions. Dr. Vivienne Ming is a theoretical neuroscientist and author. Her new book, Robot-Proof, is a guide to navigating today’s automated world. On this episode of The Model Health Show, Dr. Ming is here for a fascinating discussion on how AI and social media impact our biology, our cognition, our kids, and society-at-large. You’re going to learn about the pros and cons of using AI, why you shouldn’t outsource your ability to think, how to develop more curiosity, and the important role of having a sense of purpose. Dr. Ming’s work is all about helping humans thrive in a way that can’t be replicated by AI, and I know you’re going to find her insights invaluable. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover: The pros and cons of artificial intelligence. (4:19) What percentage of people turn their brains off when using AI. (8:08) The importance of cognitive effort in preventing cognitive decline. (9:39) How automated navigation could lead to increased rates of dementia. (13:37) Why we need to find a balance between shallow and deep thinking. (15:35) An important distinction between thinking and understanding. (28:54) How to use AI to grow and thrive. (34:24) The best way to use AI to improve your creativity. (42:11) Why having a strong sense of purpose is more important than ever. (55:18) How to become more valuable as a human in the age of AI. (56:58) Items mentioned in this episode include: Paleovalley.com/model - Use code MODEL for 15% off! Beekeepersnaturals.com/model - Save up to 30% on natural remedies! Robot-Proof by Dr. Vivienne Ming - Get your copy right here! Connect with Dr. Vivienne Ming Website / Instagram / YouTube Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Paleovalley and Beekeeper’s Naturals. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim up to a 30% discount at beekeepersnaturals.com/model.

Today, we’re going to dive into the science of what your leg size and strength can tell you about your overall health. Your legs can be an important indicator of what’s happening with your cardiovascular health, cognitive health, and more. Specifically, you’re going to hear studies that back up the saying, “thick thighs save lives.” On this episode of The Model Health Show, we’re diving into the science of how your thigh circumference and strength can influence your health outcomes. You’re going to learn about the connection between thigh size and cardiovascular health, how having more leg power can help you live longer, and how your leg strength can predict cognitive aging. We’re also going to cover four science backed tips you can use to build a stronger lower body, including specific exercises and nutrition tips you can implement into your existing routine. This episode is full of interesting studies and actionable tips. Click play and enjoy the show! In this episode you’ll discover: The interesting link between thigh circumference and blood pressure. (0:57) How thigh fat and visceral fat differ. (3:52) Which muscles make up half of the muscle mass in your body. (4:40) How the strength of your quads can predict your longevity. (5:18) The connection between leg power and cognitive health. (6:40) What the largest skeletal muscle is. (10:23) The role your glutes play in glucose disposal and insulin sensitivity. (11:45) What your waist-to-hip ratio can tell you about your health. (14:33) The importance of training your lower body. (16:28) Specific exercises you can use to build lower body strength. (18:08) The link between adiponectin and metabolic health. (25:00) How to structure your macronutrients to build muscle. (32:06) Items mentioned in this episode include: WildPastures.com/model - Get 20% off every box plus an additional $15 off! Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Wild Pastures. Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.

When faced with a challenging situation like a life changing diagnosis, it can be easy to feel defeated or go into denial. But if you can channel your inner strength and tap into the right mindset, most of us would be surprised at what we can accomplish, how vast our capacities actually are, and how we can break past our limits to achieve more than we ever imagined possible. Today, you’re going to hear a powerful story of overcoming. Today’s guest, Jimmy Choi is an endurance athlete who was diagnosed with Young-Onset Parkinson’s disease at the age of 27. Despite his diagnosis, Jimmy is able to maintain an active lifestyle, including running marathons, competing as an American Ninja Warrior and setting multiple Guinness World Records. On this episode of The Model Health Show, Jimmy is sharing his inspirational story of living with Parkinson’s disease. You’re going to hear about his experience going through denial, how he started training to manage his symptoms, the role of mindset in overcoming health challenges, and so much more. Enjoy! In this episode you’ll discover: The story of Jimmy’s diagnosis. (6:02) How an accident inspired Jimmy to get stronger. (13:33) Why getting involved with Parkinson’s research helped Jimmy become active. (18:06) The difference between consistency and perfection. (27:30) How exercise can help improve Parkinson’s disease symptoms. (29:33) Why having a purpose in the gym is so helpful in making changes. (32:33) The difference between motivation and discipline. (58:42) Jimmy’s approach to diet and nutrition. (1:05:46) The role mindset plays in managing chronic illnesses. (1:09:50) Items mentioned in this episode include: Paleovalley.com/model - Use code MODEL for 15% off! Peluva.com/model - Get 15% off barefoot shoes with my code MODEL! The Michael J. Fox Foundation - Learn about Parkinson’s disease research! Connect with Jimmy Choi Website / Instagram / Facebook / TikTok Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Paleovalley and Peluva. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more. Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model.

For years, losing body fat has been overcomplicated in our culture. Myths like spot reduction, counting calories, and excessive cardio exercise have infiltrated the fitness space and have stopped folks from making real progress on their health goals. On today’s show, you’re going to learn about six important but often overlooked keys to fat loss. Today’s guest, Jay Ferruggia, is a high-performance fitness coach with over 30 years of experience. Jay works with professional athletes and has played a pivotal role in more than 10,000 transformations. He is also an expert in fitness over 40 and how to get real world results in the gym. Jay is back on The Model Health Show for an incredible conversation on the forgotten factors of fat loss, how to build muscle over 40, and the importance of sequencing and form. Jay has a wealth of knowledge and experience, and I know you’re going to love hearing his insights. So click play and enjoy the show! In this episode you’ll discover: The major misconceptions about what it takes to lose body fat. (3:52) What the 6 Ss of fat loss are. (7:22) How optimizing your vitamin D levels can make you feel better. (8:58) The effect saturated fat has on your metabolism. (11:07) How salt can enhance your performance. (16:49) The connection between sleep and fat loss. (20:47) How to build a strong metabolism. (27:30) Why you should always be working to improve your form. (38:35) What sequencing is and why it matters. (39:58) The best exercises for building strength. (54:00) Items mentioned in this episode include: DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order! WildPastures.com/model - Get 20% off every box plus an additional $15 off! Connect with Jay Ferruggia Website / Podcast / Instagram / YouTube Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by LMNT and Wild Pastures. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase. Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.

Life is full of highs and lows, but it’s how you handle and reframe your challenges that can dictate the quality of your life. Today, you’re going to hear a testimony of what it takes to overcome life’s hardest moments and how to create a life you truly love. Our guest today is Ken Rideout. Ken is the world’s fastest marathoner over 50, former prison guard, Wall Street trader, and opioid addict. His story of transformation and overcoming life’s greatest difficulties is a testament to the unbreakable power and resilience of the human spirit. On this episode of The Model Health Show, Ken is sharing his inspirational story. You’re going to hear how Ken became the fastest marathon runner over 50, his history with navigating addiction, imposter syndrome, adoption and fatherhood, and so much more. I know Ken’s story will inspire you to unlock your true capacity and harness your mindset to reach your goals. Enjoy! In this episode you’ll discover: What inspired Ken to write a book. (4:59) How Ken’s upbringing influenced him. (7:25) Ken’s experience working as a Wall Street trader. (21:07) The story of Ken’s 10-year opioid addiction. (25:26) How Ken dealt with infertility and adoption. (33:48) What inspired Ken to start running marathons. (43:55) How to create a career that you love. (50:25) The truth about overcoming fear. (56:07) How to focus on the things you can control in life. (1:11:10) Items mentioned in this episode include: Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order! Everything You Want Is on The Other Side of Hard by Ken Rideout - Read Ken’s memoir! Connect with Ken Rideout Website / Podcast / Instagram / YouTube Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Organifi and LMNT. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

Is sustainable, natural weight loss possible in a world of crash diets and weight loss medications? On today’s show, you’re going to learn about real, science-backed strategies that you can use to regulate your body’s internal weight regulation system. If you want to reach a healthy, maintainable body weight long-term, this episode is full of actionable insights for you. Today’s guest, Dr. Jason Fung is a medical doctor and New York Times bestselling author who has helped thousands of people lose weight and prevent disease through clinically proven, natural strategies. Dr. Fung is recognized as one of the first physicians to prescribe the combination of healthy eating and intermittent fasting for patients with obesity. His new book, The Hunger Code, is a complete guide to losing weight in the era of calorie counting, GLP-1 medications, and ultra processed foods. In this episode you’ll discover: What your body’s fat thermostat is and how it works. (3:07) How your hormones influence hunger and satiety. (5:11) The role insulin plays in regulating hunger. (6:07) Why counting calories doesn’t work long-term. (11:29) How hormone shifts during perimenopause can influence weight. (17:48) Why ultra processed foods contribute to weight gain. (28:06) The three different types of hunger. (28:38) How changing your environment can help you lose weight. (38:23) The problem with conventional weight loss strategies throughout history. (51:00) Dr. Fung’s three golden rules of weight loss. (53:35) The best practices for fasting. (1:00:02) Items mentioned in this episode include: ⁠Themodelhealthshow.com/ourplace⁠⁠ - Upgrade your kitchen with toxin-free cookware and kitchen essentials. Save 10% with code MODEL. ⁠⁠Piquelife.com/model⁠⁠ - Get exclusive savings on Pique’s premium teas, fasting blends, and wellness bundles when you subscribe. ⁠⁠The Hunger Code by Dr. Jason Fung⁠⁠- Learn how to reset your body’s hunger! ⁠⁠The Obesity Code by Dr. Jason Fung⁠⁠ - Read about the secrets to lasting weight loss! Connect with Dr. Jason Fung⁠ ⁠Website⁠⁠ /⁠ ⁠Instagram⁠⁠ /⁠ ⁠X⁠⁠ /⁠ ⁠YouTube⁠⁠ Be sure you are subscribed to this podcast to automatically receive your episodes: ⁠Apple Podcasts⁠⁠ ⁠Spotify⁠⁠ ⁠Soundcloud⁠⁠ ⁠⁠Pandora⁠⁠ ⁠ ⁠YouTube⁠⁠ This episode of The Model Health Show is brought to you by Our Place and Pique. Use my code MODEL at⁠ ⁠themodelhealthshow.com/ourplace⁠⁠ for 10% off toxin-free, ceramic coated cookware. Go to⁠ ⁠Piquelife.com/model⁠⁠ for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

For decades, traditional dentistry has treated dental cavities through strategies like placing fillings to replace the damaged tooth structure. But today, thanks to the advent of functional dentistry, science shows that early-stage cavities can be reversed through lifestyle, hygiene, and remineralization strategies. Today, you’re going to learn about proven strategies for stopping and reversing tooth decay. Today’s guest, Dr. Staci Whitman is a board-certified dentist and the founder of the first Functional Pediatric Dental Practice in the United States. She is passionate about using root-cause principles to help patients of all ages prevent and treat dental issues. On this episode, Dr. Whitman is sharing the science behind the oral microbiome and real, science-backed strategies for reversing cavities. In this conversation, you’re going to learn about the relationship between dental health and metabolic health, what your oral microbiome needs to thrive, and how your diet affects the health of your teeth and gums. You’re also going to learn about healing cavities, how to improve the look of your smile, and so much more. Dr. Whitman is a true expert and pioneer in the field of functional dentistry, and I know you’re going to love hearing her insights on this episode of The Model Health Show! In this episode you’ll discover: What the most common chronic disease is. (3:05) Why there is a separation between dentistry and medicine. (4:07) What cavities actually are and how they occur. (6:44) The main enemy of preventable dental diseases. (9:32) Why cavities are a metabolic disease. (13:21) How your breathing impacts your dental health. (17:14) Realistic strategies for preventing cavities in children. (30:42) The role your saliva plays in remineralizing your teeth. (35:52) What hydroxyapatite is. (38:20) The importance of flossing for cavity prevention. (39:52) How Dr. Whitman’s stance on fluoride has evolved over her career. (44:08) What gum inflammation can tell you about your overall health. (58:36) The importance of having strong, resilient gums. (1:03:41) Natural strategies for whitening your teeth. (1:09:41) Items mentioned in this episode include: Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Piquelife.com/model - Get exclusive savings on Pique’s premium teas, fasting blends, and wellness bundles when you subscribe! Breath by James Nestor - Learn how your breathing impacts your health. The Institute for Functional Dentistry - Learn more about functional dentistry. Connect with Dr. Staci Whitman Website / Newsletter / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Organifi and Pique. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

If you’re laying the foundation with healthy sleep hygiene habits, but quality sleep is still evading you, what should you do next? Many people suffer through this problem or turn to short-term solutions without getting to the root cause of the problem. But what if you could support your body’s natural sleep process with simple, accessible, cost-effective solutions? Today’s guest, Dr. Stasha Gominak is a neurologist and sleep coach. Her program, RightSleep, teaches a proven approach to restore sleep through supplementation, healing the gut, self-assessment, and giving the body the tools it needs to cultivate restorative, high-quality sleep. Dr. Gominak has published influential articles that show the important connection between sleep and gut health as well as sleep and sun exposure. On this episode of The Model Health Show, Dr. Gominak is here to talk about the powerful role that vitamin D has in regulating sleep. We’re diving into the science of how vitamin D works in the body, its essential role in facilitating sleep, and so much more. Dr. Gominak is also sharing her top tips for sleeping better. I hope you enjoy this interview! In this episode you’ll discover: What vitamin D’s specific roles are in the body. (2:12) How a vitamin D deficiency can contribute to obesity. (2:42) What it means if your vitamin D levels do not rise with supplementation. (4:41) How sleep changes when vitamin D levels fall. (8:27) The truth about vitamin B-12. (17:36) How vitamin D affects the human brain stem. (20:31) The link between acetylcholine deficiency and sleep problems. (28:04) What the origins of vitamin B supplementation are. (44:45) Why vitamin D supplementation is important. (53:19) The importance of the microbiome for whole body health. (1:00:01) Dr. Gominak’s top tips for better sleep. (1:04:18) Items mentioned in this episode include: Piquelife.com/model - Get exclusive savings on bundles & subscriptions! Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses! Connect with Dr. Stasha Gominak Website / Facebook / Instagram / YouTube Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Pique and Bon Charge. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.

Getting better sleep can help you reach your health and fitness goals, operate at your highest potential, and feel better on a day-to-day basis. But for many people, getting high quality sleep is easier said than done. Today, you’re going to uncover the biggest lever you can pull to get more restorative sleep at night. On this episode, you’re going to learn about the #1 thing that is harming your sleep quality, plus three specific ways to overcome it for a better night’s sleep. You’re going to learn about the science of the human body’s circadian timing system, how it works, and the specific inputs it needs for optimal function. You’re also going to learn about three science-backed tactics to start improving your sleep quality immediately. This episode is full of the latest science, plus actionable tips you can implement today. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover: What the circadian timing system is. (0:35) The difference between a reactive system and an anticipatory system. (2:32) What your circadian clocks influence. (3:32) The connection between circadian disruption and metabolic dysfunction. (5:26) How social jetlag can contribute to obesity. (7:15) The #1 thing contributing to poor sleep quality. (9:52) What entrainment is. (13:43) How using blue light emitting devices before bed can harm your health. (17:12) Three specific steps you can take to improve your sleep quality. (19:34) Ideas for replacing your screentime before bed. (21:03) How natural light inputs from the sun impact your circadian rhythm. (29:59) Items mentioned in this episode include: Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses! Be sure you are subscribed to this podcast to automatically receive your episodes: ⁠Apple Podcasts⁠ ⁠Spotify⁠ ⁠Soundcloud⁠ ⁠Pandora⁠ ⁠YouTube⁠ This episode of The Model Health Show is brought to you by Bon Charge. Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.

There’s not one test that can measure your level of athleticism, but today you’re going to learn about what it takes to improve your strength, move better, and recover faster. No matter your preferred exercise or sport, this interview will help you take your skills to the next level. Today, our guest is Mike Guevara, also known as Coach Mike G. He is a world-class performance coach, entrepreneur, and founder of GBG Hoops, a training app built to help basketball players at any skill level improve their skills, enhance mobility, and so much more. Coach Mike G works with everyone from youth athletes to NBA stars, and today he’s sharing his knowledge and experience with you. In this conversation, you’re going to learn what it means to be athletic and how to train for injury prevention. We’re going to cover the power of adding isometric exercises into your routine, the benefits of barefoot training, and the importance of play. Coach Mike G is also sharing his top 5 tips for becoming more athletic and fit. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover: What it means to be athletic. (3:48) How injuries actually occur. (6:42) The link between fatigue and injury. (8:21) How nutrition impacts performance and recovery. (11:16) Why you should train for injury prevention and resilience. (20:30) The benefits of isometric exercises. (23:25) Why you should train barefoot, and how to get started. (34:41) How rebounding can stimulate your lymphatic system. (51:56) The importance of play in training. (57:35) 5 specific things everyone can do to become more fit. (1:01:04) Items mentioned in this episode include: ⁠DrinkLMNT.com/model⁠ - Get a FREE sample pack of electrolytes with any order! ⁠Paleovalley.com/model⁠ - Use code MODEL for 15% off! Connect with Mike Guevara ⁠Website⁠ / ⁠App⁠ / ⁠Instagram⁠ Be sure you are subscribed to this podcast to automatically receive your episodes: ⁠Apple Podcasts⁠ ⁠Spotify⁠ ⁠Soundcloud⁠ ⁠Pandora⁠ ⁠YouTube⁠ This episode of The Model Health Show is brought to you by LMNT and Paleovalley. Head to ⁠DrinkLMNT.com/model⁠ to claim a FREE sample pack of electrolytes with any purchase. Use my code MODEL at ⁠Paleovalley.com/model⁠ to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.

Aging is an inevitable part of life, but is it possible to use healthy habits to slow down the aging process? On today’s show, we’re going to dive into science-backed habits and practices you can implement today for better health, higher quality of life, and slower, healthier aging. Today’s guest, Dr. Daniel Pompa, is widely regarded as a leader in natural detoxification. His work focuses on helping patients overcome inflammation based chronic diseases through detox practices and cellular healing. Today, Dr. Pompa joins us for a conversation on powerful ways to slow down the aging process. We’re diving into specific oral health practices you can implement for better health, the best science-backed exercises to slow down aging, and the best nutrition tips for optimal gut health and lower risk of disease. Dr. Pompa is also sharing his 5 Rs of cellular detox. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover: The surprising health benefits of tongue scraping. (2:11) What types of training are best (and worst!) for longevity. (5:07) The connection between the gut and oral microbiome. (11:20) How insulin spikes impact aging. (16:39) Simple dietary practices for better health. (19:59) How to understand the human body’s adaptation processes. (32:10) The link between toxins and aging. (40:12) How to take control of the chemicals coming into your household. (43:13) Dr. Pompa’s story of turning pain into purpose. (53:26) How to support your body’s detoxification process. (1:00:13) The connection between endocrine disruptors and weight loss resistance. (1:02:02) What the 5 Rs of cellular detox are. (1:06:12) Items mentioned in this episode include: Themodelhealthshow.com/ourplace - Use code MODEL to save 10% on toxin-free, ceramic coated cookware! Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Connect with Dr. Daniel Pompa Website / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Our Place and Organifi. This episode of The Model Health Show is brought to you by Our Place. Use my code MODEL at themodelhealthshow.com/ourplace for 10% off toxin-free, ceramic coated cookware. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

What if I told you that eating certain foods that could help your body burn fat? On today’s show, you’re going to learn the exact science behind this process, including the specific ways that certain foods can aid in fat loss, and what to eat if your goal is to lose body fat. On this episode of The Model Health Show, you’re going to hear from world-renowned physician and scientist, Dr. William Li, on how to eat to optimize your metabolism. Dr. Li is an expert on the intersection of nutrition and human health. Today he’s sharing the exact science behind how certain foods affect your metabolism and ability to lose body fat. I’m also sharing five science-backed foods that can help you lose more body fat, and the best ways to incorporate these fat-burning foods into your existing routine. This episode is full of powerful science and simple, accessible ways to improve your health from the inside out. So click play and enjoy! In this episode you’ll discover: What body fat actually is, and its purpose. (2:42) How overeating affects your fat cells. (8:42) The process behind how fat can become inflammatory. (10:23) Which specific foods have anti-angiogenesis properties. (12:54) The truth about eating soy. (14:13) How curcumin helps the body burn fat. (22:24) Why whole foods are often like a Swiss army knife. (26:18) The science of stem cells inside your body fat. (27:40) How the compound hydroxytyrosol can reprogram stem cells. (32:46) The connection between the immune system and the metabolism. (43:03) How eating avocados can help you lose more belly fat. (52:57) The metabolic benefits of eating lean fish. (57:39) How to add more sweet potatoes into your diet. (1:02:42) Items mentioned in this episode include: Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses! Piquelife.com/model - Get exclusive savings on bundles & subscriptions! How to Use Food to Burn Fat - Watch the entire interview with Dr. William Li! Eat to Beat Disease by Dr. William Li - Learn how to use food Eat to Beat Your Diet by Dr. William Li - Learn how to heal your metabolism! Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook! Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Bon Charge and Pique. Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

Your self-image shapes your decisions, your perspective and your outcomes. And because your self-image is formed from a very young age, it can be difficult to change the habits, thoughts, and patterns that have been ingrained for decades. Today, you’re going to learn a proven framework for improving your self-image and overcoming self-doubt. On this episode of The Model Health Show, our guest is behavioral researcher and educator, Dr. Shadé Zahrai. She’s here to share science-backed strategies for shaping your self-image from her new book, Big Trust. You’re going to discover how to rewire self-doubt, how to build confidence, and how transforming your self-image can help you reach your potential. Specifically, we’re going to discuss the four inner attributes that could be holding you back, and how to sharpen them to improve your self-esteem, mindset, and overall personal growth. Dr. Shadé is an absolute expert in helping folks break free from the mindset blocks that are holding them back. If you’re ready to take control of your inner world so you can improve your relationships, decision making, and more, this episode is for you. Enjoy! In this episode you’ll discover: The connection between confidence and well-being. (3:29) Why you need to take action to develop confidence. (3:49) What self-image is. (8:21) The truth about changing your personality. (10:58) What the most common self-doubt is, and where it originates from. (13:10) Four main signs that you struggle with self-acceptance. (15:51) How having a creative hobby can help improve your self-esteem. (18:57) The power in simply delaying a decision. (29:51) What imposter syndrome is and how to reframe it. (37:26) How pursuing discomfort can activate BDNF. (43:18) Why comparison can be a sign that you struggle with agency. (47:31) What autonomy is and how it relates to self-doubt. (59:13) How microdosing hard things can get you out of your comfort zone. (1:05:05) Signs you might be struggling with adaptability. (1:15:37) Items mentioned in this episode include: Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order! Big Trust by Dr. Shadé Zahrai - Order your copy of the book today! The Doubt Profille - Discover your doubt profile & what it’s costing you! Connect with Dr. Shadé Zahrai Website / Instagram / Facebook / YouTube Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Organifi and LMNT. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

Breathing is a unique biological process because even though our breath is automatic, we also hold the capacity to control our breathing. When used correctly, your breath can be a powerful tool for self-regulation, pain relief, and so much more. Today, you’re going to learn how to unlock the power of breath for better health. Our guest today is Jill Miller. She is an author, the cofounder of Tune Up Fitness Worldwide, and a pioneer in the health and fitness space. Jill is back on The Model Health Show to share how to utilize your breath as a resource for reducing stress and pain, recovery, emotional health, and so much more. We’re going to talk about the connection between breathing and stress, and how to use breathing exercise to increase resilience and accelerate healing. Jill Miller is an absolute expert in the realm of anatomy and movement. I hope you enjoy this interview with Jill Miller! In this episode you’ll discover: The relationship between breathing and stress. (4:57) How your diaphragm works. (7:47) What the zones of respiration are. (10:29) The connection between breathing and pain. (16:41) What gut smashing is and its benefits. (23:07) How to use abdominal massage techniques. (28:50) Breathing practices for reducing anxiety. (35:48) What relaxation induced anxiety is. (46:31) What interoception is. (51:54) How breathing can accelerate healing. (54:00) Items mentioned in this episode include: ⁠Peluva.com/model⁠ - Get 15% off barefoot shoes with my code MODEL! ⁠Paleovalley.com/model⁠ - Use code MODEL for 15% off! ⁠Body by Breath by Jill Miller⁠ - Get your copy of Jill’s book! ⁠The Roll Model by Jill Miller⁠ - Read Jill’s mobility and pain book! ⁠Coregeous Ball⁠ - Get your own therapy ball from Tune Up Fitness! Connect with Jill Miller ⁠Website⁠ / ⁠Instagram⁠ / ⁠YouTube⁠ Be sure you are subscribed to this podcast to automatically receive your episodes: ⁠Apple Podcasts⁠ ⁠Spotify⁠ ⁠Soundcloud⁠ ⁠Pandora⁠ ⁠YouTube⁠ This episode of The Model Health Show is brought to you by Peluva and Paleovalley. Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at ⁠peluva.com/model⁠. Use my code MODEL at ⁠Paleovalley.com/model⁠ to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.

Our sexual health is a critical part of our overall health and well-being, yet it’s one that can be easily overlooked or dismissed. Understanding the role of sexual health can help you better understand yourself, your relationships, and your body. On today’s show, we’re going to have honest and approachable conversations about sexual health, sexual education, pleasure, and desire. On this episode of The Model Health Show, our guest is nationally renowned human sexuality professor, Dr. Nicole McNichols. Her new book, You Could Be Having Better Sex, is a guide to understanding desire, improving pleasure, and busting common myths about sex. She’s here to discuss the connection between sexual health and overall health and how to have better sex. This conversation covers how your sex life can impact your psychology and sleep, what pleasure is, and how to have better sex and connection. Dr. McNichols is known for her ability to help folks understand how to apply the latest research to their real lives, and I hope you find this interview both entertaining and educational. Enjoy! In this episode you’ll discover: The relationship between sexual health and overall health. (2:47) Why our society has so much shame around sex. (4:42) What the media gets wrong about sex. (10:25) How long the average sex session lasts. (13:01) What pleasure diversity is. (15:30) The difference between vaginal and clitoral orgasms. (18:35) What it means to have connected sex. (31:00) The most common myths about female pleasure. (31:59) What responsive desire is. (34:42) The #1 thing robbing women of desire. (38:39) What the hierarchy of sexual needs is. (56:14) How the menstrual cycle can impact pleasure. (1:06:56) Items mentioned in this episode include: Beekeepersnaturals.com/model - Save up to 30% on natural remedies! WildPastures.com/model - Get 20% off every box plus an additional $15 off! You Could Be Having Better Sex by Dr. Nicole McNichols - Grab your copy today! Connect with Dr. Nicole McNichols Website / Instagram / TikTok Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Beekeeper’s Naturals and Wild Pastures. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim up to a 30% discount at beekeepersnaturals.com/model. Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.

For most folks, getting a grip on the foundations of health like nutrition, sleep and exercise, will make a huge difference in how they feel every day. But what do you do when you’re seemingly doing everything right, but still not feeling your best? Today, we’re going to talk about how factors like stress, nature, light, and connection can influence your health and well-being. Today’s guest, Drew Canole, is the founder and CEO of Organifi. He’s back on The Model Health Show for a conversation about the hidden stressors that might be stopping you from reaching your health goals, the best supplements for optimal health, and how to juice the right way. You’re going to learn about the critical role nature plays in regulating our health and nervous systems, what your sexual health can tell you about your overall health, and what your body needs to heal. Drew is passionate about helping others optimize their health and transform their lives. I hope you enjoy this interview! In this episode you’ll discover: How Drew’s approach to juicing has evolved. (4:20) The health concerns associated with certain juices. (5:47) Why separating ourselves from nature is so harmful. (8:52) The role the feeling of safety plays in healing. (9:32) Breathing exercises you can use to calm your nervous system. (15:05) The link between stress and sexual function. (19:47) What Shilajit is and its benefits. (23:38) How working out can give you more energy. (30:11) The value of having a mentor. (35:08) Why you need to fill your cup first to be your best self. (45:44) Items mentioned in this episode include: Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Connect with Drew Canole Instagram / Facebook / YouTube / Tiktok This episode of The Model Health Show is brought to you by Organifi. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

This year, the USDA released a new set of Dietary Guidelines for Americans. The redesigned food pyramid maintains some long-standing recommendations but also introduces a shift away from processed food and toward high protein and healthy fats. These new guidelines have stirred up a lot of controversy, but today, we’re going to break it down in a commonsense way. On this episode of The Model Health Show, we’re diving into the history and science of government dietary guidelines. You’ll learn about prior versions of USDA nutritional recommendations and how these policies impact food access for Americans. We’ll also talk about the pros and cons of the guidelines throughout history, as well as today. You’re also going to hear about specific studies that outline the importance of proper nutrition for human health, including the truth about dietary fat, how calorie counting actually works, and the impact of high protein diets on weight and metabolism. Most importantly, we’re going to talk about taking control of your and your family’s health. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover: What The Farmers’ Bulletin was and its purpose. (0:44) How different macronutrients translate to calorie counts. (4:31) Common misconceptions about calorie estimates. (5:15) How the human body processes ultra processed calories. (6:31) The history of the food pyramid. (13:46) Pros and cons of MyPyramid. (22:55) How obesity rates in the United States have changed in recent decades. (27:12) New additions to the USDA’s dietary recommendations. (28:12) The truth about saturated fat. (32:48) What percentage of the average American’s diet is ultra processed foods. (42:21) How the thermic effect of food works. (47:55) The health benefits of a higher protein diet. (48:55) Why USDA guidelines have an enormous impact on food access. (56:24) Who has the ultimate authority over your diet and health. (1:06:03) Items mentioned in this episode include: Beekeepersnaturals.com/model - Save up to 30% on natural remedies! Eat Smarter - Read my national bestselling book for more nutrition tips! Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Beekeeper’s Naturals. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim up to a 30% discount at beekeepersnaturals.com/model.

It’s the time of year when most people begin to drop their New Year’s resolutions. The appeal of a new beginning has faded, and many folks realize the goals they originally set are not realistic or maintainable. But what does it actually take to create sustainable changes in your life? Today, you’re going to learn the keys to getting the results you want. Light Watkins is a bestselling author and world-renowned meditation teacher and mindfulness expert. His newest book, The Year You Transform, details what it takes to actually create change in your life and the roadmap to get there. Today, Light is back on The Model Health Show for an inspirational conversation about transformation. You’re going to learn powerful principles like how doing less can actually help you achieve more, how to create micro-challenges that over time lead to massive results, and other powerful mindset shifts that are necessary for change. I hope you enjoy this interview with the one and only, Light Watkins! In this episode you’ll discover: What the three paths to change are. (2:44) How to use the tortoise approach to change for lasting results. (4:55) The definition of change and what it requires of you. (5:33) What it means to take hops of faith. (6:18) The power of setting a 7-day challenge. (7:32) How to go from normal to elite. (10:01) Realistic tips to get more steps per day. (16:10) What a free-range mind is. (21:41) How to reframe your bad habits. (30:29) Why being honest with yourself allows you to improve. (41:23) How to create an environment that supports change. (47:04) Items mentioned in this episode include: Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses! The Year You Transform by Light Watkins - Order your copy today! Bliss More by Light Watkins - Read about improving your meditation practice! Travel Light by Light Watkins - Learn about spiritual minimalism! Connect with Light Watkins Youtube / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Bon Charge. Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.

Most people today realize the numerous health benefits that walking can provide. But in recent years, the trend of walking with a weighted vest has gained a lot of traction. Today, you’re going to learn how weighted walking can improve your health. Today’s guest, Michael Easter, is a New York Times bestselling author who is passionate about sharing science-backed strategies you can use to optimize your life and fitness level. On this episode of The Model Health Show, Michael is back for a fascinating conversation on how walking with weight can improve your metabolism, strength, and much more! You’re going to learn why humans are built to carry weight, and how this movement pattern shaped our evolution as a species. We’re going to uncover how walking with weight can offer the unique combination of both cardio and strength training, and how you can easily incorporate this routine into your everyday life. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover: Why the human species was designed to walk while carrying weight. (3:21) How technology has changed our relationship with weighted walking. (4:01) The science behind how walking with weight can help you lose fat. (6:15) How using a weighted vest can aid in weight loss maintenance. (10:26) Advice for preventing injury while walking with weight. (15:25) How much weight to carry as a beginner. (20:15) Why carrying weight can improve your lifespan. (32:31) What NEAT is and why it matters. (37:24) The importance of going outside for human health. (43:12) How to get started with weighted walking. (56:45) Items mentioned in this episode include: DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order! Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Walk with Weight by Michael Easter - Pre-order your copy today! The Comfort Crisis by Michael Easter - Read Michael’s bestselling book! Walkfully - Check out Michael’s company! Connect with Michael Easter Website / Substack / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by LMNT and Organifi. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

Your genes influence many things about you, including your traits, and how your body operates. But is it actually true that our genes can control our health outcomes? Today, you’re going to learn about epigenetics, your ability to put the brakes on the aging process, and the science-backed habits that can boost your longevity. On this episode of The Model Health Show, you’re going to hear my interview on the Mind Pump Show, where I discussed the impact your relationships have on your health, the truth about the role our genes play in dictating our health outcomes, and how to improve your biological age. You’re going to hear some interesting studies on vitamin D supplementation, the differences between whole and unprocessed foods, and the invaluable role that our relationships play in our lives. In this conversation, I’m also divulging some of the critical life lessons I’ve learned throughout the hardships of the past couple years, including my experiences with parenting, loss, and family dynamics. You’re going to learn about the benefits of having a healthy relationship with sun exposure, why our expectations can shape our experiences, and so much more. Enjoy! In this episode you’ll discover: How our relationships impact every area of our lives. (8:44) The connection between longevity and healthy relationships. (19:19) What epigenetics are and the truth about your perception. (32:47) The link between vitamin D levels and telomere length. (36:04) Why biological aging can vary based on habits. (37:36) What percentage of the population is vitamin D deficient. (39:59) Tips for optimal vitamin D supplementation. (41:45) The fascinating science on how your mindset can slow down aging. (47:50) How epicaloric controllers can affect your weight, hormones, and more. (56:04) Why your perception of stress can shape your experiences. (1:07:57) The value of having meaning and purpose in your life. (1:10:48) Items mentioned in this episode include: DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order! WildPastures.com/model - Get 20% off every box plus an additional $15 off! Mind Pump Show - Check out more episodes of Mind Pump Show on YouTube! Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook! Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Wild Pastures and LMNT. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase. Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.

Today we’re going to dive into the intricate relationship between stress and excess body fat. Managing your stress, along with essential diet, sleep, and exercise inputs, is a critical part of your overall well-being—including your body composition. On this compilation episode of The Model Health Show, you’re going to learn from four incredible experts on the role that stress plays in our bodies. You’re going to learn about the connection between stress and unwanted body fat, as well as how to reduce your stress levels. You’re going to learn from some of the most respected experts in the realm of stress, cortisol, psychology, and healthy aging. This episode covers the difference between good stress and bad stress, how your hormones respond to cortisol, and tips for helping your body manage stress better. Managing your stress might be the overlooked secret to unlocking your body composition goals, so I hope this episode gives you the information and inspiration you need. Click play and enjoy the show! In this episode you’ll discover: What percentage of doctor’s visits are fueled by stress. (0:41) The link between stress levels and visceral fat. (2:56) Why excess cortisol leads to more belly fat. (5:05) What types of exercise are best for your cortisol rhythm. (10:47) The two types of genes that are most likely to be harmed by trauma. (22:06) How your hormones respond to high levels of cortisol. (23:48) What percentage of people have dysregulated cortisol levels. (29:45) One of the biggest misconceptions about stress. (33:50) Three key beliefs that can help you manage stress better. (33:30) Why exercise is essential for mental health. (36:17) What hormesis is. (46:01) The definition of sustress and why it can be damaging. (47:04) What the main goal of your stress response system is. (48:58) How cellular dysfunction leads to modern diseases. (51:50) The role your mitochondria plays in your overall health. (55:54) Items mentioned in this episode include: Paleovalley.com/model - Use code MODEL for 15% off! Piquelife.com/model - Get exclusive savings on bundles & subscriptions! 5 Belly Fat Mistakes with Dr. Sean O’Mara - Hear the full interview here! The Reason You Aren’t Losing Weight with Dr. Sara Gottfried - See the full interview! The Link Between Exercise & Connection with Dr. Kelly McGonigal - Watch here! Why Your Body Needs Stress with Dr. Sharon Bergquist - See the full interview here! Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Paleovalley and Pique. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

There are many strategies you can use to harness your biology to reach your goals, but have you ever considered the role that gravity plays in regulating your body weight? On this episode of The Model Health Show, we’re diving into the fascinating science on the human body’s relationship to gravity. You’re going to learn about how the human body can sense weight, and how it reacts accordingly to regulate your metabolism and body weight. You’re going to learn how to harness the power of biogravitational medicine to improve your metabolic health, body composition, and more. Specifically, you’re going to learn how the human metabolism regulates in response to weight loss, and how loading your body with additional weight can improve weight loss efforts. We’re going to cover specific ways you can use this interesting relationship with gravity to improve your workouts and uplevel your daily routine. You’ll also learn five main areas you need to address to support the regulation of your body weight and overall health. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover: What percentage of weight loss attempts fail long-term. (0:23) The definition and purpose of resting metabolic rate. (2:45) How gravitational loading can help your body resist regaining weight. (4:48) Why every part of our bodies evolved to manage gravity. (12:01) How wearing a weighted vest can impact your body composition. (17:03) The fascinating relationship between weight loading and liver health. (21:15) What the gravitostat is. (23:14) How to add a weighted vest or alternative equipment to your existing routine. (26:32) The best anti-gravity exercises for all fitness levels. (28:52) Five factors to address to ensure your fat loss efforts will last long-term. (36:21) How your hunger and satiety hormones react to weight loss. (36:50) The critical link between nutrient deficiencies and overeating. (38:30) Why focusing on walking can aid in fat loss. (41:07) The two main ways to protect muscle mass during weight loss. (49:47) Why better sleep can improve your body composition. (50:01) The role your relationships play in supporting your health goals. (52:55) Items mentioned in this episode include: Peluva.com/model - Get 15% off barefoot shoes with my code MODEL! Sleep Smarter - Upgrade your sleep habits with my national bestselling book! Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Peluva. Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model.

Having an adequate amount of muscle mass on your frame can protect your longevity, improve your metabolism, and so much more. In fact, a new study showed a strong connection between muscle mass and sexual function. Today we’re going to deep dive this topic, including how you can apply science-backed strategies to get stronger for life. Today’s guest, Dr. Gabrielle Lyon is a board-certified physician, New York Times bestselling author, and the founder of the Muscle-Centric Medicine movement. Her new book, The Forever Strong Playbook, shares the exact formula needed to build muscle for long-term health. Today, Dr. Lyon is back on The Model Health Show for an enlightening conversation on the role of muscle in sexual health and how to train for injury prevention and longevity. This conversation highlights the importance of isometric exercises, including the top exercises to master to preserve functionality and mobility. You’re going to learn about muscle clock genes, the role sleep plays in muscle building, and so much more. Dr. Gabrielle Lyon is an absolute expert in this subject matter, and I hope you enjoy this conversation! In this episode you’ll discover: What percentage of men have erectile dysfunction. (2:48) How muscle operates as a metabolic organ. (3:26) The link between sarcopenia and erectile dysfunction. (5:03) Why it’s critical to protect your tendon health. (9:03) What an isometric exercise is and its role in injury prevention. (10:14) Which nutrients are critical for collagen synthesis. (18:45) What the Foundational 5 are and their purpose. (24:07) The importance of being able to activate your posterior chain. (28:59) Why muscle health and mental health are connected. (33:01) What the muscle clock is. (43:08) The definition of MPS. (47:43) How your sleep impacts your ability to build muscle. (50:11) Why thermal stress can improve your health. (1:00:43) Items mentioned in this episode include: WildPastures.com/model - Get 20% off every box plus an additional $15 off! Paleovalley.com/model - Use code MODEL for 15% off! The Forever Strong Playbook by Dr. Gabrielle Lyon - Claim your preorder bonuses here! Connect with Dr. Gabrielle Lyon Website / Newsletter / Podcast / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Wild Pastures and Paleovalley. Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.

Today, there are more dietary approaches and frameworks to choose from than ever before in human history. No matter your preferences, there are a few nutrients we can all make a point to intentionally increase for better health. On today’s show, you’re going to learn exactly how to upgrade your diet for a healthier, longer life. Dr. Will Bulsiewicz is a board-certified gastroenterologist and New York Times bestselling author. His new book, Plant Powered Plus details the important connection between gut health, inflammation, and immune health. Dr. B is back on The Model Health Show for an important conversation on healing your gut, getting in necessary dietary inputs, and protecting your longevity. In this interview, you’re going to learn the top four things to prioritize in your diet for better gut health and inflammation levels, how to take advantage of your circadian rhythms for improved health, and an important conversation on food safety. You’re going to learn the science behind short chain fatty acids, how your environment plays a role in regulating your health, and so much more. Dr. B is an absolute expert on gut health, and I hope you enjoy this conversation. In this episode you’ll discover: The one thing that really matters, regardless of the dietary framework you choose. (4:03) Four compounds you need in your diet for better gut health. (4:58) What the longevity nutrient is. (7:20) The percentage of Americans that are deficient in fiber. (7:38) What the three most anti-inflammatory nutrients are. (8:46) The critical connection between your gut microbiome and your immune system. (10:03) How short chain fatty acids can aid in gut healing. (10:43) What intestinal permeability is and how it occurs. (13:10) The link between inflammation, immune system, and chronic health conditions. (13:39) How a compromised gut can heal. (17:21) The problem with ultra-processed food in our food system. (23:13) Practical strategies to reduce your exposure to plastics. (39:46) How your circadian rhythm impacts your health. (55:03) What polyphenols are and how to incorporate more in your diet. (1:05:25) Items mentioned in this episode include: Fromourplace.com/model - Get 10% off toxin-free, ceramic coated cookware with code MODEL! Piquelife.com/model - Get exclusive savings on bundles & subscriptions! Plant Powered Plus by Dr. Will Bulsiewicz - Pre-order your copy today! The 5-Day Anti-Inflammatory Course - Get the course for free when you purchase Plant Powered Plus! Connect with Dr. Will Bulsiewicz Website / Newsletter / Facebook / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Our Place and Pique. Get 10% off toxin-free, ceramic coated cookware by using my code MODEL at fromourplace.com/model. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

If your New Year’s resolution involves losing fat or getting in better shape this year, you’ll need a solid strategy. Instead of doing random workouts or guessing what to eat, a better approach is to create an efficient routine that actually yields results. Today, you’re going to learn about exactly what it takes to improve your metabolic health, build muscle, and burn fat. On this episode of The Model Health Show, you’re going to learn about the top three ways to burn fat. You’re going to learn about the specific exercises, dietary inputs, and lifestyle habits that will support your goals of optimizing fat loss. You’ll learn how to improve your sleep, get the most bang for your buck out of your workouts, and much more. Not only are we going to cover the science behind these simple, proven tips, but you’ll also hear actionable steps to add them into your routine in 2026! I hope this episode brings you inspiration and education to start your new year off right. Enjoy! In this episode you’ll discover: What REHIT is. (0:44) The difference between cardio, HIIT, and REHIT. (1:30) Why we need to move fast to burn fat. (8:21) What glycogenolysis is and its relationship to insulin. (10:15) How REHIT makes you more efficient at burning fat. (11:29) What an amplification cascade is. (13:00) The relationship between REHIT and insulin sensitivity. (14:45) How REHIT can diminish the feeling of dreading exercise. (17:04) Ways to implement REHIT without running. (18:03) The critical connection between sleep and fat loss. (24:45) Why being sleep deprived can accelerate muscle loss. (26:55) The importance of having lean muscle mass as you age. (28:44) How screens can disrupt your sleep. (30:25) What sleep nutrients are and how to include more in your diet. (39:19) The role of protein in building muscle. (42:38) Items mentioned in this episode include: Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses! Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Bon Charge. Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.

Consistently moving your body in a way that you enjoy is the best route to optimal health. However, in recent years emerging science has shown the benefits that sprint training can have on human health. On this episode of The Model Health Show, you’re going to learn about the science of sprinting. Today’s guest, Cynthia Monteleone is a 400-meter world champion masters sprinter and decathlete who ran her fastest times in her 40s. Cynthia is also a metabolic practitioner who works with clientele ranging from Olympians to everyday folks. She is an expert on sprinting over 40, and on today’s show she’s sharing the top 10 reasons why sprinting is better than endurance training for longevity. You’re going to learn how sprinting can affect everything from your gut health to your heart health, the best ways to burn fat, and more. Cynthia is also sharing her personal experience becoming an athlete during midlife and how beginners can start sprint training. Cynthia’s message is that it’s never too late to empower yourself to reach your goals, and I hope this episode resonates with you! In this episode you’ll discover: The top ten reasons why sprinting is better than endurance training for longevity. (2:43) How endurance training impacts gut health. (4:50) The link between sprinting and BDNF production. (5:18) How sprinting impacts fat burning. (7:57) Why sprinting can aid in heart health. (13:18) What dynapenia is. (25:08) How Cynthia became a world champion masters sprinter. (29:23) What Cynthia eats to support her neurotransmitters. (34:45) How beginners can build up to sprinting. (45:05) Which strength training exercises are best for sprinters. (45:57) How to improve your form and breathing while sprinting. (53:34) Items mentioned in this episode include: Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Fast Over 40 by Cynthia Monteleone - Check out Cynthia’s book here! Connect with Cynthia Monteleone Website / Shop / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Organifi. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

Whether you want to achieve certain fitness goals, improve your relationships, or move up the career ladder, it all starts with mindset. Your mind is a powerful entity, and with consistent and intentional effort, you have the ability to transform the way you think. On today’s show, you’re going to learn more about the power of your mind and your capacity to utilize its incredible power. On this compilation episode of The Model Health Show, you’re going to hear four impactful messages on harnessing the power of your mind to reach your goals. You’re going to hear from experts across multiple industries, including neuroscientists, mental fitness coaches, and bestselling authors. You’re going to learn how to break the cycles of negative thoughts, what it means to choose your mental diet, and what your mind needs to thrive. I hope this episode reminds you of your innate power to cultivate change and create the outcomes you want. So listen in and enjoy the show! In this episode you’ll discover: Why altruism and generosity are good for your health. (2:43) The power of changing the questions you ask yourself. (9:06) What the components of mental fitness are. (16:21) Two simple ways to improve your mental diet. (20:31) Why your brain needs consistency in order to transform. (31:51) How clarity can help you manifest your goals. (38:26) What strategizing is and why it might be the missing key for you. (45:33) The two circuits in the brain and how they work. (55:07) What unfocusing is and how it can help you connect with yourself. (57:47) Why unfocusing is particularly useful in the age of AI. (59:03) How playfulness can help you live a healthier, longer life. (1:00:24) Items mentioned in this episode include: Beekeepersnaturals.com/model - Save up to 30% on natural remedies! Thelumebox.com/model - Get an exclusive $260 off your red light therapy device! The Hidden Science of Prayer - Watch this interview with Dr. Michael Beckwith! Visualization Secrets Athletes Use to Win - Hear Maya Raichoora’s full interview! Why Big Sean Made Health His Priority - Watch the full interview! Neuroscience Secrets for Peak Performance - Learn more from Dr. Srini Pillay! Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Beekeeper’s Naturals and Lumebox. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim up to a 30% discount at beekeepersnaturals.com/model. The LUMEBOX is clinically designed to deliver both red (660 nm) and near-infrared (850 nm) wavelengths in one sleek handheld device. Independently lab-tested for performance: more coverage, higher irradiance, and a greater effect. Enjoy an exclusive $260 off the premium LUMEBOX red light therapy system, designed to boost recovery, skin health, and overall vitality by using my exclusive link: thelumebox.com/model.

Have you ever considered the role that stress plays in impacting your sleep, diet, and overall well-being? On today’s show, you’re going to learn about the critical role that stress plays in human health, and the number one way to combat your stress levels to feel better and live longer. On this episode of The Model Health Show, you’re going to hear my interview with Mona Sharma on the Rooted in Wellness Podcast. This conversation covers how factors like your stress levels and your relationships can influence your health. We’re also going to cover how to cultivate healthy families, the power of shared family meals, and how to navigate raising healthy kids in an unhealthy world. You’re going to hear the science that inspired Eat Smarter Family Cookbook, how your genes influence your health outcomes, and some of my personal story of reclaiming my health. You’ll learn about simple ways to eat less ultra-processed foods, how improving your relationships can impact everything from your sleep to your diet, and so much more! Enjoy! In this episode you’ll discover: The definition of culture. (6:33) How the rates of ultra-processed food consumption have risen. (8:27) The link between strong social bonds and longevity. (16:55) Which behavior reduces your children’s chances of obesity and eating disorders. (18:58) How social isolation influences your longevity. (27:25) Simple ways to reduce your family’s screentime. (32:07) The importance of getting your whole family involved in meal planning. (47:47) A vital skill we need to pass down to our children. (52:25) The truth about how genes determine health outcomes. (55:18) My best tips for incorporating more family meals into your routine. (1:10:07) Why right now is an important time to be connected with each other. (1:22:44) Items mentioned in this episode include: Fromourplace.com/model - Get 10% off toxin-free, ceramic coated cookware with code MODEL! WildPastures.com/model - Get 20% off every box plus an additional $15 off! Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook! Sleep Smarter - Upgrade your sleep habits with my national bestselling book! This Gut-Heart Connection Could Change Your Life - Hear Mona Sharma’s interview here! Rooted in Wellness Podcast - Listen to more of Mona’s episodes! Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Our Place and Wild Pastures. Get 10% off toxin-free, ceramic coated cookware by using my code MODEL at fromourplace.com/model. Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.

It’s no secret that addiction can have disastrous effects not only on a person’s health and well-being, but also their family, social systems, the economy, and so much more. Finding solutions to addiction begins with having a strong understanding of how it works, and that’s exactly what we’re going to unpack on today’s show. On this episode of The Model Health Show, Dr. Adi Jaffe is back for an important conversation on addiction. Dr. Jaffe is a world-renowned expert on addiction, mental health, and stigma. In this conversation, he’s sharing some of the biggest misconceptions about addiction and why we need to address them. You’re going to learn fascinating insights on addiction and recovery, including how addictions happen and their widespread impact. You’re going to discover how addictive behaviors damage relationships, the role of shame in addiction, and how having a growth mindset can provide a way out of addiction. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover: How many Americans are struggling with addiction. (0:19) The biggest misconception about addiction. (3:16) Why addiction is a hidden cost for all businesses. (4:28) The problem with making addiction part of your identity. (5:03) What orthorexia is. (7:32) How social media can exacerbate addictive behaviors. (9:55) The effects addiction can have on relationships. (13:06) What it means to have a utilitarian view of diet and exercise. (34:55) Why abstinence is not an effective way to deal with addictive behaviors. (36:40) What hooks are and how they lead to compulsive loops. (42:09) An important distinction between guilt and shame. (55:06) Why addiction begins as a protective mechanism. (50:03) How lying and shame work together to further addictions. (1:02:25) The biological explanation for pain during withdrawal. (1:12:13) Why believing change is possible is necessary for recovery. (1:16:49) 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 + free shipping! Psychology Expert Shares Proven Ways to End Addiction - Check out this interview! Unhooked by Dr. Adi Jaffe - Order your copy today! The Abstinence Myth by Dr. Adi Jaffe - Read Dr. Jaffe’s first book! Mindset by Dr. Carol Dweck - Read more about creating a growth mindset! 7-Day Sober Experiment - Join now for FREE! Connect with Dr. Adi Jaffe Website / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Paleovalley and Organifi. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

For decades, the topic of menopause has been overlooked, misunderstood, and undertreated. As more science emerges, more experts are sharing the truth about how women’s brains and bodies shift during this important, transformative change. On today’s show, you’re going to learn about what actually happens during menopause and how to embrace and reclaim menopause. Today’s guest, Dr. Mindy Pelz, is a New York Times bestselling author, functional health expert, and a leading voice in women’s health, hormonal health, and aging. She’s back on this episode of The Model Health Show to share the science and tangible takeaways from her new book, Age Like a Girl. In this interview, Dr. Mindy is sharing details about the hormonal shift that happens during menopause, and how women (and their families) can honor this transition. You’re going to learn about how using lifestyle practices like weightlifting and fasting can help women balance hormones, eliminate brain fog, and boost their energy levels. You’ll learn why there is so much misinformation and outdated narratives surrounding menopause, the science of neurochemical shifts, and how midlife can be a time to step into leadership and purpose. I hope you enjoy this interview with the one and only, Dr. Mindy Pelz! In this episode you’ll discover: The meaning behind Dr. Mindy’s new book, Age Like a Girl. (3:47) How the female brain rewires during menopause. (4:22) What the relational brain is and how it is impacted by hormones. (10:04) How environmental factors are changing the menstrual cycle. (13:40) What the grandmother hypothesis is. (22:21) The two main metabolic systems and how they work. (25:02) What estrogen’s girl gang is. (26:28) How levels of insulin and glucose change during menopause. (27:42) The relationship between estrogen and dopamine. (32:59) Which supplement is a nutritional necessity for post-menopausal women. (42:01) How to naturally increase BDNF levels. (43:06) The importance of in-person knowledge sharing and storytelling. (46:27) What the toxic dump of menopause is. (58:48) Free or low-cost ways to naturally detoxify. (1:04:39) How men can support their partners through the process of menopause. (1:10:35) Items mentioned in this episode include: ⁠Thelumebox.com/model⁠ ß Get an exclusive $260 off your red light therapy device! ⁠Piquelife.com/model⁠ ß Get exclusive savings on bundles & subscriptions! Age Like a Girl by Dr. Mindy Pelz⁠ ß Preorder your copy of the book today! Connect with Dr. Mindy Pelz ⁠Website⁠ / ⁠Podcast⁠ / ⁠Facebook⁠ / ⁠Instagram⁠ / ⁠YouTube⁠ Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Lumebox and Pique. The LUMEBOX is clinically designed to deliver both red (660 nm) and near-infrared (850 nm) wavelengths in one sleek handheld device. Independently lab-tested for performance: more coverage, higher irradiance, and a greater effect. Enjoy an exclusive $260 off the premium LUMEBOX red light therapy system, designed to boost recovery, skin health, and overall vitality by using my exclusive link: thelumebox.com/model. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

Fascia is an important part of your body’s structure, yet it’s something we rarely think about. Your fascia surrounds every part of your body, and if it’s not in good condition, it can tighten, restrict movement, and cause painful symptoms. Today, you’re going to learn about techniques to enhance movement, release stress, and restore function. On this episode of The Model Health Show, our guest is Garry Lineham, the co-founder of Human Garage. Garry’s mission is to empower folks to heal themselves from chronic pain and stress using self-care fascial maneuvers. He’s here to discuss how to relieve pain and tension, improve your environment, and feel better – for good. This conversation highlights what fascia is and how it works, the role of hydration and mineral for human health, and how things like microplastics and stress can impact your well-being. Garry is also sharing resources you can use to start practicing fascial maneuvers, no matter what your overarching goal is. I hope you enjoy this episode! In this episode you’ll discover: What fascia is and its role in the body. (3:24) The definition of fascial maneuvers. (6:19) What to do if you experience knee pain. (16:23) The #1 pain issue most people experience. (18:54) How minerals work in the body. (24:23) Why there’s a shift happening in human health. (32:55) How demineralization can cause dehydration. (34:01) The benefits of supplementing with silica. (36:34) How to start incorporating fascial maneuvers. (47:47) What stress actually is and how to reduce it. (53:10) The difference between resilience and adaptability. (57:42) Items mentioned in this episode include: Peluva.com/model - Get 15% off barefoot shoes with my code MODEL! DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order! Lower Body Reset - Try this series to reduce lower body tension! Barefoot Sprinter Routine 2 - Try fascial maneuvers for running! Human Garage Supplements - Check out supplements for fascial health & more! 15 Minute Stress Reset - Bring down your stress levels with this simple exercise! 28-Day Life Reset - Enroll in the program today! Connect with Garry Lineham Website / Facebook / Instagram / YouTube Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Peluva and LMNT. Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

As humans, we have an innate ability to create change in all aspects of our lives. And one of the most vital things we can influence is the health and strength of our bodies. On today’s show, you’re going to learn about how building muscle can influence everything from your mood and mental health to your risk for diseases and longevity. Today’s guest is author and journalist, Michael Joseph Gross. His influential work has been featured across many national media outlets and mediums. His newest project, the book Stronger, brings light to the central role of muscle for human health, happiness, and longevity. On this episode of The Model Health Show, Michael is sharing the fascinating ancient history, science, and role of muscle. You’ll learn about Stronger’s three central figures and their inspirational stories of how muscle improves the human experience. We’re also going to discuss muscle’s incredible ability to reduce painful symptoms and increase your overall survivability. Michael’s insights will reframe the way you think about exercise and muscle—and why we need them to live our best, healthiest lives. So click play and enjoy the show! In this episode you’ll discover: The essential role of the gluteus maximus. (2:29) How learning a new sport changed everything for Michael. (7:53) The importance of making exercise as routine as brushing your teeth. (8:33) How the culture of strength is driven by example. (10:57) What percentage of the population strength trains. (12:09) Why we need to respect muscles and the mind as an integrated whole. (19:30) A story of the power of progressive overload. (20:50) Why rest as essential as building strength. (23:14) What supercompensation is. (27:41) The interesting history and etymology of gym. (33:16) How the Spartans trained. (37:11) Why strength training is transformative for overweight adolescents. (47:54) The role of muscle for young developing girls. (54:11) How strength training can improve the symptoms of depression. (1:03:37) Why strength training can reduce your risk of dying from cancer. (1:06:30) Items mentioned in this episode include: WildPastures.com/model - Get 20% off every box plus an additional $15 off! DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order! Stronger by Michael Joseph Gross - Get your copy of the book here! Connect with Michael Joseph Gross Website / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Wild Pastures and LMNT. Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

Human connection is truly at the core of human health and happiness. But today, more than ever, it’s easy to be disconnected from others. With the rise in prevalence of issues like addiction, trauma and mental health conditions, true human connection is something we need to be intentional about adding into our lives. On today’s show, you’re going to learn about how trauma can block you from connecting with others and living your best life. Our guest on today’s show is author and trauma coach, Anna Runkle. Her mission is to help folks across the world heal their trauma symptoms with self-directed regulation exercises. In this interview, Anna is sharing her story of overcoming trauma and how to break toxic patterns of loneliness, isolation, and unhealthy relationships. You’re going to unlock the mindset shifts and tools you need to break the cycle of negative patterns. This episode is all about tapping into healing and connection so you can find true peace and joy. I hope you enjoy this interview with Anna Runkle! In this episode you’ll discover: How psychological trauma can affect you physically. (6:11) What dysregulation is. (6:45) How a childhood connection wound impacts the nervous system. (7:43) The ways that feeling disconnected can affect your life. (10:21) What covert avoidance is. (19:30) How a connection wound can manifest as shame and anxiety. (23:56) Why learning to connect with yourself first is essential. (25:10) What to do when you feel dysregulated. (26:08) The link between connection and boundary setting. (27:17) How your nervous system can read other people and situations. (37:29) Why talking about trauma can be dysregulating. (41:10) How strengthening your ability to connect can help you heal from trauma. (51:29) What The Daily Practice is. (1:01:34) Why learning regulation helps level the playing field. (1:08:30) 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 + free shipping! Connectability by Anna Runkle - Grab your copy of the book here! The Daily Practice - Check out Anna’s FREE course! Connect with Anna Runkle Website / Instagram / YouTube Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Paleovalley and Organifi. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

Pain is a pervasive issue our society is facing today, with millions of adults in the United States dealing with pain that can significantly reduce quality of life. Chronic pain is also linked to a host of other health factors, including mental health conditions, addiction, and more. If we want to create better outcomes for these issues, it’s clear that we need more effective solutions for pain – and that’s exactly what you’re going to learn on today’s show. On this episode of The Model Health Show, double board-certified psychiatrist Dr. Daniel Amen is back to share groundbreaking principles from his new book, Change Your Brain, Change Your Pain. Dr. Amen’s mission is to end mental illness by helping people optimize their brain health, and his new book offers a roadmap to healing from pain and living a more peaceful, joyful life. In this interview, you’re going to learn about the role the brain plays in fueling pain, healing mechanisms you can use to calm the brain and break out of negative cycles, and so much more. If you’re suffering from chronic pain, whether it be emotional or physical, I hope Dr. Amen’s message of healing and hope resonates with you. So click play and enjoy the show! In this episode you’ll discover: How many people in the US are living with chronic pain. (0:42) The connection between pain and the opioid epidemic. (1:55) What the three pain circuits in the brain are. (4:21) The doom loop and how it creates pain. (6:26) Why antidepressants can be effective at reducing pain. (8:00) What percentage of children are suffering from chronic pain. (13:24) The role of opiates, their risks, and the importance of creating an exit strategy. (14:59) How pain has a ripple effect throughout families and society. (18:35) The connection between rage and pain. (22:17) Which supplements to take for better mood. (35:34) What the RELIEF acronym means. (38:40) Why you can’t believe everything you think. (39:07) How to engage in brain healthy habits. (44:22) Why understanding your agency to create change can be pivotal. (44:56) How to use breathing exercises to calm your brain and reduce pain. (50:09) Items mentioned in this episode include: Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Piquelife.com/model - Get exclusive savings on bundles & subscriptions! Change Your Brain Change Your Pain by Dr. Daniel Amen - Claim your free gifts by preordering your copy of the book today! Connect with Dr. Daniel Amen Website / Facebook / Instagram / TikTok Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Organifi and Pique.

A growing body of evidence has shown that having a simple gratitude practice has the potential to improve everything from your sleep to your immune health. On today’s show, you’re going to learn the science behind gratitude, plus tangible tips and strategies you can use to cultivate more gratitude in your life. On this compilation episode, you’re going to learn about the transformative power of gratitude and how to implement gratitude strategies to improve your life. You’re going to learn from some of the most influential neuroscientists, learning experts, and psychologists, including Dr. Daniel Amen, Jim Kwik, Dr. Elissa Epel, and more. Gratitude is a powerful muscle you can build, and I hope these insights help you live a more grateful and fulfilled life. I’m grateful to you for tuning in to this special episode of The Model Health Show. Enjoy! In this episode you’ll discover: How gratitude can help you reach your goals. (1:01) Why gratitude is grounding for your nervous system. (4:25) A simple exercise you can use to cultivate more gratitude. (5:17) How gratitude can activate your reticular activating system. (7:24) The importance of celebrating your successes, even the small ones. (16:30) Why thankfulness is one of the key parts of manifestation. (17:47) How gratitude can improve immune function. (21:17) Why seeking happiness doesn’t work. (25:57) The importance of bookending your day with joy and happiness. (26:23) A daily exercise you can use to practice gratitude. (32:55) How to set up your environment for more happiness. (34:55) The difference between information that informs and transforms. (37:43) How changing your perception can change your life. (42:25) Items mentioned in this episode include: Beekeepersnaturals.com/model - Get 30% off plus a free gift during the Black Friday sale! Fromourplace.com/model - Get 10% off toxin-free, ceramic coated cookware with code MODEL! The Secret to Learning Faster - Watch the whole interview with Jim Kwik! Why Big Sean Made Health His Priority - Check out the full interview with Big Sean! Reprogram Your MIND to HEAL - Watch the full interview with Dr. Joe Dispenza! This Is Making You Fat - Watch the entire interview with Dr. Elissa Epel! The Risk Factors That Are Destroying Your Brain - Learn more from Dr. Daniel Amen! The Secrets to Manifest ANYTHING - Watch the full episode with Dr. Michael Beckwith! Go Higher by Big Sean - Read the national bestselling book here! Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Beekeeper’s Naturals and Our Place. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Shop the Black Friday & Cyber Monday Sale to claim 30% off, plus a free bag of #1 pediatrician recommended Throat Soothing Pops at beekeepersnaturals.com/model. Shop Our Place’s biggest sale of the year! For a limited time only, save 30% off toxin-free, ceramic coated cookware by using my code MODEL at fromourplace.com/model.

Most people understand that pollutants in the air, in the form of smoke, exhaust, or smog, can have negative effects on human health. However, many of us discount the role that the air in our homes can have in influencing our health. Today, you’re going to learn about four ways that your air quality is impacting your health. On this episode of The Model Health Show, you’re going to learn how air quality influences everything from your sleep quality to your cognitive health. You’ll hear the science behind how air can affect your body weight, inflammation levels, and so much more. Plus, we’re going to cover the best ways to improve the air quality in your home and reduce your exposure to toxic compounds. Improving the air quality in your home is achievable with a few simple steps, and I hope this episode inspires you to put more intention into optimizing your home! Enjoy! In this episode you’ll discover: The connection between cognition and air quality. (0:21) How air quality can result in neuroinflammation. (1:50) Why using an air purifier in your bedroom can improve your sleep. (2:26) The influence air quality has on fatigue levels. (3:31) How air quality and mental health are connected. (4:40) The shocking truth about indoor air cleanliness. (7:10) What VOCs are and common household items that emit them. (9:38) How air quality can affect body weight and weight circumference. (12:45) The connection between air quality and inflammation. (14:42) How air quality can impact human hormones. (15:08) Why children are more susceptible to the health impacts of poor air quality. (20:07) The benefits of opening windows in your home. (27:52) Which houseplants can help filter indoor air. (49:28) Items mentioned in this episode include: Jaspr.co/model - Save $400 off the best Air Purifier on the market during Jaspr’s Black Friday Sale! How to Avoid Toxins in Everyday Life - Watch my interview with Dr. Yvonne Burkart Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Spotify Soundcloud Pandora YouTube This episode of The Model Health Show is brought to you by Jaspr. Jaspr is the best air purifier on the market with commercial grade power and a minimalist design. For a Limited time only, save $400 off during Jaspr Black Friday sale at Jaspr.co/model.