The Model Health Show

One thing I love about fitness is that no matter who you are or what your skill level is, there’s always an opportunity to improve. Whether you’re on day one of your fitness journey or you’re a seasoned gym rat, you can always implement new training methods, lift heavier, run faster, and become a better, healthier version of yourself. Today’s guest, Don Saladino, has trained a whole host of celebrities and professional athletes, including some of the biggest names in superhero films. He is a true fitness expert, and he’s passionate about helping folks take their fitness to the next level. What I truly admire about Don is his approach—while he knows what it takes to create six-pack abs, he also understands the power of basic foundational movements and he is a believer in realistic, individualized strategies. Whether your goal is to train like a superhero or to simply take the first step in your fitness journey, I know Don’s insights are going to inspire you to take action. You’re going to hear the five exercises you need to be doing, how to make personal training personal, and invaluable tips for becoming a stronger you. Enjoy! In this episode you’ll discover: Why exercise often gets overcomplicated. How to take a more minimalistic approach with your workouts. Why social media often paints fitness in a bad light. What it means to earn the right to do certain exercises. The importance of having lubricated joints and elastic muscles. Five types of exercise everyone should do. Why consistency is an important piece of fitness. The power of improving your mobility. The most underrated exercise, and how to add it to your routine. Don’s goal for every single one of his clients. What it means to make personal training personal. Realistic ways to get our communities healthier. How small changes can create big results. Why you should consider making one lifestyle change per month. The importance of understanding metabolic individuality. Why you need to master the basic foundational pieces of health first. What a Copenhagen plank is. How to utilize data about your body. Items mentioned in this episode include: PaleoValley.com/model -- Use code MODEL for 15% off! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Connect with Don Saladino Website / Podcast / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

There’s no denying that what we eat is important, but emerging science shows that when we eat also plays a significant role in many facets of our overall health. Eating in sync with your circadian rhythm can have profound effects on your digestion, microbiome, mental alertness, and so much more. Circadian nutrition might sound like a new, cutting-edge idea, but fasting in accordance with the sun is actually something humans have done since the beginning of time. Today, we have access to food around the clock, we’re prone to late night snacking, and many of us don’t consider that when we eat is just as important as what we eat. On today’s show, we’re diving into the latest emerging science behind circadian nutrition and why it matters. You’re going to learn multiple functions and systems within the body that are impacted by the timing of your eating patterns, plus realistic ways to implement circadian fasting to optimize your health. So listen in and enjoy this episode of The Model Health Show! In this episode you’ll discover: What the circadian rhythm is and how it works. How our circadian clocks impact our digestive function. The interaction our food can have with our genetic expression. How eating at the right times can optimize your metabolism. What percentage of our genes follow a circadian rhythm. How many hours per day of fasting are optimal for circadian timing. The advent of breakfast and processed breakfast foods. How intermittent fasting can help tap into stored body fat. The link between fasting, insulin resistance, and satiety hormones. Why having more muscle mass can increase your metabolic rate. How intermittent fasting can stimulate the production of new brain cells. The connection between fasting and BDNF levels. How fasting can lower major inflammation markers. The link between autophagy and intermittent fasting. Why the timing of carbohydrate intake matters. Three clinically proven recommendations for honoring your circadian nutrition. Items mentioned in this episode include: PiqueTea.com/model -- Use code MODEL at checkout for 10% off! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Eat Smarter Eat Smarter University Discover Your Chronotype with Dr. Michael Breus – Episode 175 The Wild History of Cereal & Public Health – Episode 412 The Secret Life of Fat with Dr. Sylvia Tara – Episode 350 Inflammation Masterclass – Episode 497 Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

Inflammation is a critical part of our evolution, survival, and our overall health. Without it, we could never heal a cut or fight off a fever. But in our culture, our body’s inflammation responses are in overdrive, which over time can damage our cells and organs. Chronic long-term inflammation is linked to a myriad of health issues including heart disease, type 2 diabetes, obesity, and autoimmune diseases. That’s why it’s so important that we have a baseline understanding of inflammation, what it does, and how to manage it. On this masterclass episode of The Model Health Show, we’re breaking down what inflammation is, how it works, and clinically proven strategies you can use to cool down the fire of chronic inflammation. We’re diving into the five biggest contributors to neuroinflammation, plus clinically proven strategies you can implement to protect your brain from inflammation. I hope this episode arms you with the information you need to control inflammation and take control of your health. Enjoy! In this episode you’ll discover: What inflammation actually is. The root of the word inflammation. What the main symptoms of inflammation are. The difference between acute and chronic inflammation. Why inflammation is an essential process for human survival. What neuroinflammation is. The link between obesity and inflammation in the brain. How the blood brain barrier can become damaged. The importance of neuronutrition for the health of the blood brain barrier. Five most common contributors to neuroinflammation. How dietary sugar can affect brain health. What you need to know about how alcohol can impact the brain. The connection between viruses and inflammation. How pesticides can damage our brains. Why obesity and inflammation are linked. How and why you should add extra virgin olive oil to your diet. The effects spirulina can have on neuroinflammation. A list of foods you can eat to protect your brain from inflammation. What c-reactive protein is, and why it’s important. The link between pesticides, inflammation, and gut health. What percentage of the immune system is in the gut. The definition of molecular mimicry. What autophagy is and its relationship to inflammation. Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code MODEL for 20% off! Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! Neuronutrition Masterclass – Episode 496 What’s Really Causing the Susceptibility to COVID-19? with Dr. William Li – Episode 470 Activate the Youth Within Your Cells with Naomi Whittel – Episode 494 Eat Smarter Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

Despite the low-fat trends of the past few decades, mounting evidence points to the importance of dietary fat for human health, particularly brain health. In fact, the dry weight of the human brain consists of about 60% fat. Fat is essential for brain function, but we need to consume certain types of fat in order for our brains to fire on all cylinders. On today’s show, we’re diving into the three types of fat that make up the human brain, their specific roles, and how to incorporate these fats into your diet. You’re going to learn the truth about cholesterol, how your neurons are impacted by the foods you eat, and how certain dietary fats can help you reduce your risk of neurodegenerative diseases. You’re also going to hear real, practical tips for incorporating more of these fats into your diet to boost your brain power. No matter your goals or dietary preferences, we can all benefit from a stronger brain. So listen in, take good notes, and enjoy this episode of The Model Health Show! In this episode you’ll discover: How many neurons are in the human brain. Which organ is referred to as the second brain in the body. What percentage of the brain is made up of fat. The definition of phospholipoids and what they do in the brain. How an increased consumption of phospholipoids can reduce anxiety. Real, whole food sources of phospholipoids. What sphingolipids are, and their function. How sphingolipids can help prevent cancer and neurodegenerative diseases. Ways to incorporate more sphingolipids in your diet. Which organ contains the highest concentration of cholesterol in our bodies. The relationship between vitamin D and cholesterol. How cholesterol and sphingomyelin work together. What astrocytes are and their role in brain health. How much saturated fat is in human breastmilk. The role cholesterol plays in nerve regeneration. What you need to know about omega 3 fatty acids, and how to add them to your diet. How dehydration can impact brain function. Specific foods you can incorporate to support brain health. Items mentioned in this episode include: Onnit.com/model -- Get your optimal health supplements at 10% off! DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping! Use These Foods to Improve Your Memory & Reverse Brain Aging – Episode 450 8 Ways to Build a Better Brain – Episode 369 What Is Stress & Fear Doing to Our Immune Systems with Dr. Bruce Lipton – Episode 445 The Shocking Truth About Cholesterol with Dr. Jonny Bowden – Episode 492 Vitamin D Masterclass – Episode 476 The Critical Nutrients to Unlock Energy with Robb Wolf – Episode 486 The Microbiome-Body Fat Connection - Episode 453 The Rise In Infectious Diseases, Autoimmunity, & The Gut-Immune Connection - With Dr. Emeran Mayer - Episode 487 Epigenetics & The Biology of Belief with Dr. Bruce Lipton - Episode 235 Eat Smarter Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

“We can’t become what we need to be by remaining what we are.” – Oprah Winfrey We are constantly evolving, both figuratively and literally. As our cells turn over in our body, we essentially become renewed. Simultaneously, our experiences, thoughts, and perceptions shape who we become and help us evolve over time. The process is inevitable, but your participation in your growth is up to you. If you ever wanted to learn more about transformation, unlocking your potential, and becoming an active participant in your evolution, there is no better teacher than Dr. Michael Beckwith. Dr. Beckwith is one of the greatest thought leaders in the space of personal development, meditation, and manifestation. He is a highly regarded speaker, meditation teacher, author, and seminar leader. He is also the founder and Spiritual Director at Agape International Spiritual Center. On this episode of The Model Health Show, Dr. Michael Beckwith is back to share enlightening insights on raising your frequency, eliminating limiting beliefs, and practicing life changing gratitude. He’s also sharing wisdom on finding opportunities and beauty during dark times, and why our society is going through a great awakening. There is a ton of valuable, transformative information packed into this episode, and I hope you are open to receiving it. Enjoy! In this episode you’ll discover: Why the human body is like a lightbulb. What it means to treat your body like a temple. Why it’s critical to have a clear purpose for your existence. An important distinction between energy that informs and energy that transforms. What it means to participate in your transformation. The importance of being cognizant of your words. How to raise your frequency with your thoughts. Why fear and negativity can stifle your growth. How gratitude can change your life. The two biggest imposters and how to overcome them. What it means to watch your own thoughts. The four windows of manifestation. Why we need to change our perspective and ask empowering questions. How Michael’s meditation practice has evolved over time. The difference between being special and being specialized. Why opportunity doesn’t just knock once. What malicious hypnotism is. Why we’re in a great awakening and how to take advantage of opportunity. Items mentioned in this episode include: PaleoValley.com/model -- Use code MODEL for 15% off! Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! TheModelHealthShow.com/NowSummit -- RSVP to the Celebration Summit for free! Sleep Smarter by Shawn Stevenson Connect with Dr. Michael Bernard Beckwith Website / Facebook / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

There’s no denying the incredible power and resiliency that our bodies have. Every cell and system in your body is constantly at work trying to keep us alive and healthy. But due to our fast-paced lifestyles and convenience-based food systems, we’ve lost touch with the habits and patterns that support our body’s natural health promoting mechanisms. On this episode of The Model Health Show, you’re going to learn about autophagy from self-proclaimed wellness explorer, Naomi Whittel. Naomi is a CEO and the author of Glow15, an incredible book based on the Nobel Prize winning science behind autophagy and how to look and feel younger. This episode contains conversations on ingredients that can aid autophagy, the health-promoting benefits of sleep and fasting, and how to revitalize your skin with natural products. You’re going to learn the benefits of eating a high-fat diet, which ingredients keep our cells healthy, and other powerful lessons on activating autophagy. So listen in, take good notes, and enjoy the show! In this episode you’ll discover: At what age women tend to start noticing signs of aging. The definition of autophagy. What citrus bergamot is and the benefits it provides. Why sleep plays an important role in autophagy. The benefits of eating sprouts and microgreens. What berberine is. How intermittent fasting can strengthen our biology. What spermidine is, and its food sources. The role that orgasms play in youthfulness. How insulin sensitivity plays into our aging process. What sugar consumption has to do with inflammation. The link between COVID infections and dysregulated metabolisms. Why you should consider eating more fat early in the day. Naomi’s philosophy on skincare. How vitamin D and magnesium work together. What it means when an ingredient has been trademarked. How to read your food labels better. Items mentioned in this episode include: PiqueTea.com/model -- Use code MODEL at checkout for 10% off! Onnit.com/model -- Get your optimal health supplements at 10% off! Glow15 by Naomi Whittel Sleep Smarter by Shawn Stevenson The Okinawa Diet Plan by Drs. Bradley J. Wilcox, D. Craig Wilson, & Makoto Suzuki Eat These 11 Foods for Total Body Health – Episode 490 10 Important Tips to Remember When Choosing a Product Connect with Naomi Whittel Website / Twitter / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

Have you ever noticed an uptick in your mood after a great workout or a relaxing massage? This is no coincidence, thanks in part to serotonin. Serotonin is a dual hormone and neurotransmitter that’s responsible for several critical roles in the body, including modulating mood, aiding in digestion, memory formation, and much more. On this episode of The Model Health Show, we’re digging into the science behind one of the major chemicals responsible for happiness and health—serotonin. You’re going to learn about serotonin’s roles and responsibilities in the body, how it’s made, and how it interacts with other hormones and systems. You’ll hear how hormones and neurotransmitters work, plus exactly where serotonin is produced and stored in the body. In addition, we’re going to cover seven clinically proven ways to naturally boost your serotonin levels. These simple and effective tips can help you elevate your serotonin and in turn boost your mood. I hope you’ll find these strategies helpful and will consider integrating them into your routine. Enjoy! In this episode you’ll discover: What roles serotonin plays within the human body. The relationship between serotonin and melatonin. The effects of having too much serotonin. How hormones work and send messages throughout the body. What an SSRI is and how it impacts the functionality of serotonin. The three areas in which serotonin is produced and stored. How the amino acid tryptophan affects serotonin production. What percentage of our serotonin is produced in the gut. The similarities and differences between hormones and neurotransmitters. Why protein consumption is important for endocrine and nervous system function. How our circadian rhythms are influenced by light exposure. Why sunlight exposure is critical for serotonin production. The role that tryptophan plays is major bodily functions. Foods to eat to encourage serotonin production. What the evidence says about serotonin heavy foods. How exercise can help boost your mood. The link between human touch and serotonin production. What laughter therapy is. How to integrate more laughter into your life. The link between caffeine consumption and serotonin levels. Different ways to utilize fasting. Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code MODEL for 20% off! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Eat Smarter Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

We know that heart disease is the number one killer in the US, but aside from that, it turns out that much of what we know about how heart disease develops is wrong. In The Cholesterol Myth, Dr. Jonny Bowden makes a compelling argument about the real culprit for heart disease, why our cholesterol testing methods are out of date, and how eating the right macronutrients can support our heart health. Dr. Jonny Bowden is a board-certified nutritionist, a national expert on nutrition, and the author of numerous best-selling books. On this episode of The Model Health Show, Dr. Bowden is sharing powerful paradigm-shifting insights on the role of cholesterol in the body, the misuse of statins, and how insulin resistance and inflammation play a role in all our pervasive health issues. This interview contains conversation on how nutrition research studies work, why it takes so long to spark change in the health industry, and why we have the ultimate power in determining our health outcomes. Dr. Bowden’s work is insightful and empowering; so listen in and enjoy the show! In this episode you’ll discover: How much money is spent per year on the statin industry. Why cholesterol does not cause heart disease. How cholesterol cooperates with vitamin D and our sex hormones. The link between erectile dysfunction and statins. How our understanding of good and bad cholesterol was created. The number of cholesterol types that exist. Why current cholesterol testing is obsolete. The biggest, most overlooked risk factor for heart disease. Why you can’t always believe nutrition research studies. How an observational study works. The truth about how effective statins actually are. Why low-fat diets contribute to insulin resistance. What you need to know about partially hydrogenated oils in your food. The problem with the calories in, calories out methodology. What insulin’s role is in the body. What percentage of Americans are insulin resistant. How the different macronutrients affect insulin sensitivity. Major side effects of statins, and why they’re underreported. The role that CoQ10 plays in heart health. How to measure your insulin resistance. Items mentioned in this episode include: DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping! Organifi.com/Model -- Use the coupon code MODEL for 20% off! The Great Cholesterol Myth by Dr. Jonny Bowden The 150 Healthiest Foods on Earth by Dr. Jonny Bowden Living Low Carb by Dr. Jonny Bowden The Metabolic Factor Blueprint by Dr. Jonny Bowden COVID mRNA Medications with Dr. Ron Brown – Episode 477 Science Daily: Only 12% of American Adults Are Metabolically Healthy Connect with Dr. Jonny Bowden Website / Twitter / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

“For breath is life, so if you breathe well you will live long on Earth.” -Sanskrit Proverb The healing and calming power of the breath has been recognized for thousands of years. There’s a reason why breathing is an important element of many yoga and meditation practices, childbirth techniques, mantras, stress management practices, and so much more. Our breath is an essential, evolutionary component of our body and mind. Today’s guest, James Nestor, literally wrote the book on the power of breathing. In Breath: The New Science of a Lost Art, James draws upon his journalism background, his willingness to experiment with his body, and years of scientific studies on the impact that breath has on our overall health. On today’s show, he’s sharing key insights on how human breathing has evolved, how our breathing can impact different systems in the body, and why the act of breathing is an important health pillar that’s often overlooked in our modern world. You’re going to hear about how our breathing has changed the way we’ve evolved, and how breathing properly can heal a variety of ailments. James is sharing his experience undergoing a breathing study, plus tips you can incorporate to tweak your breathing. This episode is filled with powerful insights you can use to gain control of your breathing and in turn, improve your health. Enjoy! In this episode you’ll discover: What inspired James to write a book about breathing. Why humans are the worst breathers in the animal kingdom. What makes humans’ teeth crooked. Why dog breeds like pugs and bulldogs suffer from respiratory issues. The link between mouth breathing and dental cavities. How slowing your breathing can affect your heart rate and blood pressure. What happened when James volunteered for a breathing study. The role that nasal cilia play in fighting viruses. How our noses play a part in immune function. What honeymoon rhinitis is. How to utilize alternate nostril breathing. What mouth taping is, and the benefits it provides. How nasal breathing impacts snoring and sleep apnea. What pulmonauts are. The link between spine health and breathing practices. How breath holding can help you control your nervous system. The main drawback of wearing a mask. Why pregnant women are more prone to hypertension. The connection between ADHD and disordered breathing. Items mentioned in this episode include: PaleoValley.com/model -- Use code MODEL for 15% off! Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! Breath by James Nestor My Stroke of Insight: TED Talk by Jill Bolte Taylor Connect with James Nestor Website / Twitter / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

Did you know that the kidney bean is actually good for your kidneys? Or that the brain-shaped walnut is proven to have brain boosting benefits? Coincidence or not, there are a long list of foods that have a striking resemblance to the body parts and systems they provide nutrients for. On this episode, you’re going to learn about 11 foods that look like the body part that they support. We’re diving into the compounds and nutrients inside these foods, and how they can contribute to human health. You’ll hear the studies backing up these foods and their role in aiding different body parts and organ systems. You’re also going to hear ideas for incorporating these 11 foods into your diet, including how to select the highest quality products possible. No matter what your diet is like, I hope you can consider adding some of these nourishing foods to your plate. So listen in, take good notes, and enjoy the show! In this episode you’ll discover: What anthocyanins are. The link between blueberry consumption and retina health. Two things to look for when shopping for blueberries. How the avocado was named. The benefits that avocados have on circulation and reproductive health. How to extend the shelf life of avocados. Ways to incorporate more avocados into your diet. How consuming ginseng can lessen stress and fatigue. The two main ways of adding ginseng to your routine. How much blood the kidneys are responsible for filtering every day. The role that kidneys play in regulating blood pressure. How consumption of kidney beans can literally relax your blood vessels. The link between anthocyanins and antioxidants. How chocolate polyphenols can actually improve dental health. Why it’s important to source high quality chocolate. The health benefits of walnuts, and their protective effects on the brain. Ideas for adding more walnuts to your plate. The impact that broccoli has on lung health. How beet juice intake can affect blood pressure and endothelial health. The role that pomegranates can play in normalizing blood pressure. What you need to know about commercial pomegranate juices. The definition and role of ICAM-1. How cranberries can support cardiovascular health. Items mentioned in this episode include: Onnit.com/model -- Get your optimal health supplements at 10% off! Organifi.com/Model -- Use the coupon code MODEL for 20% off! What’s Really Causing Susceptibility to COVID-19? With Dr. William Li – Episode 470 Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

“The saddest aspect of life right now is that science gathers knowledge faster than society gathers wisdom.” – Isaac Asimov At this time in human history, we have access to more information than ever before. A world of information is literally at our fingertips 24/7. Despite this, many folks are trapped in a system of black and white thinking. The truth is that most things in life are nuanced, and science is ever evolving. On today’s show, Dr. Mercola is back on The Model Health Show to share insights and evidence from his new book, The Truth About Covid-19. Dr. Joseph Mercola is an osteopathic physician, a multiple New York Times bestselling author, and the pioneer behind one of the largest natural health websites—Mercola.com. You’re going to hear Dr. Mercola’s take on the fear-based media cycle, how to prevent viral infections, and much more. This episode will empower you to ask more questions and to take authority over your own health and wellness. No matter where you stand, I hope that we can all approach different perspectives with curiosity and compassion. So listen in, and enjoy this episode with Dr. Joseph Mercola. In this episode you’ll discover: The link between COVID-19 deaths and preexisting conditions. How lab leaks happen. What percentage of Americans are vitamin D deficient. Why omega-6 fatty acids are so detrimental to your health. How a PCR test works, and why they’re often misinterpreted. What gain of function research is and why it matters. A history of the Swine Flu vaccine. How much money the government has spent to market the COVID-19 vaccine. What mRNA technology is and how it works in the human body. The problem with the suppression of data and how to find uncensored information. Why the COVID-19 vaccine is unprecedented. What you need to know about COVID-19 risk for children. The link between insulin sensitivity and infection rates. What you need to know about time-restricted eating. How much vitamin D you should supplement with per day. The three things you can do to improve your odds against viruses. How melatonin works in the body. The problem with changing case definitions. Why it’s important to pay attention to where your information is coming from. Items mentioned in this episode include: Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! PiqueTea.com/model -- Use code MODEL at checkout for 10% off! Vitamin D Masterclass – Episode 476 The Truth About COVID-19 by Dr. Joseph Mercola Evidence Regarding Vitamin D and Risk of COVID-19 by Dr. Joseph Mercola Outcome Reporting Bias in COVID-19 mRNA Vaccine Trials Dr. Mercola Discusses Hydrogen Peroxide Nebulization Connect with Dr. Joseph Mercola Website / Facebook / Twitter / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

“Take care of your body. It’s the only place you have to live.” – Jim Rohn Did you know that only 23% of Americans get enough exercise? One of the biggest misconceptions about incorporating an exercise routine is that it has to be complicated. The opposite is actually true: some of the most essential and effective movement practices are the most basic. This is true no matter what your goals are. Functional exercises like walking are beneficial for folks of all ages, skills, and fitness levels. Incorporating functional training can help enhance your performance in other exercises, improve the structure and strength of your body, and add to your healthspan. On this compilation episode of The Model Health Show, you’re going to hear from some of the world’s top experts in the fitness industry. This episode contains eight powerful insights about creating a sustainable and effective exercise routine. No matter where you are on your fitness journey, you can always build habits that support your functionality and overall health. Enjoy! In this episode you’ll discover: The different variations and attributes of strength. Why the basics of fitness have stood the test of time. The importance of being strong in multiple ways. How gaining muscle mass improves the metabolism. The mechanics of deadlifting. How to know how much weight you should be lifting. What it means to adopt unconventional training methods. Ways to avoid muscle imbalances. How mobility ties into fitness and functionality. Why fundamental movement is important for all ages, bodies, and fitness levels. The power of incorporating mindfulness into your movement practice. What a nutrient dense movement is. How and why to add a movement practice into your transportation time. What it means to earn the right to do certain exercises. How to get a better understanding of your form. The benefits of hanging exercises. How your muscles secrete hormones that affect your organ systems. What hope molecules are. The number one exercise for therapeutic benefits. What mechanotransduction is. The best exercise for back pain. Why it’s critical to find an exercise routine that you love. Items mentioned in this episode include: Onnit.com/model -- Get your optimal health supplements at 10% off! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! How to Improve Your Strength & Performance with Mark Bell – Episode 363 Super Nutrition & Total Human Optimization with Aubrey Marcus – Episode 69 Boost Performance & Upgrade Your Movement with Dr. Kelly Starrett – Episode 281 How Clothing & Culture Controls Our Movement with Katy Bowman – Episode 478 Exercise Secrets & Building Superhero Bodies with Don Saladino – Episode 280 The Stress-Movement Connection with Aaron Alexander – Episode 438 Exercise, Joy, & Human Connection with Dr. Kelly McGonigal – Episode 393 Movement Skills & The Importance of Community with Dr. Kelly Starrett – Episode 310 Burn More Fat & Become Metabolically Flexible with Mark Sisson – Episode 257 Becoming a Supple Leopard with Dr. Kelly Starrett Move Your DNA by Katy Bowman Dynamic Aging by Katy Bowman Whole Body Barefoot by Katy Bowman Don’t Just Sit There by Katy Bowman Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

Every year, we learn more about the role and function of the gut microbiome. Our microbiome plays a tremendous role in our overall health including regulating our immune system, body composition, and so much more. But even with our ever-expanding understanding of the microbiome, our modern-day habits and practices are failing to support our gut health. On this episode of The Model Health Show, our guest is Dr. Emeran Mayer. Dr. Mayer is a world-renowned gastroenterologist and neuroscientist, one of the world’s most foremost experts on the gut-brain connection, and the author of the new groundbreaking book, The Gut-Immune Connection. On today’s show, he’s sharing incredible insights from his work on gut microbes, human immune health, and how optimizing your microbiome can impact your state of health. You’re going to hear Dr. Mayer’s work on the link between the microbiome and common Western diseases and how our compromised microbiomes are making us more susceptible to viruses. This episode also contains conversations on food quality and policy, antibiotic use, and real-world tips you can implement to support the health of your microbiome. Enjoy! In this episode you’ll discover: What percentage of immune cells exist in the gut. How gut microbes work. Why your gut is technically your first brain. How the digestive system evolved over time. The two basic design principles that have been maintained in evolution. How many genes microbes have. What happens to microbes during mass extinction. How microbial signals can affect health and disease. The hidden cost of chemicals in agriculture. How treating the soil impacts the nutrient content of our food. What regenerative organic agriculture is, and why it’s important. How the corporatization of our food system has hurt our health. What it means to have a richness and diversity of microbes. Why we need to focus on gut health to prevent the next pandemic. What comorbidities actually are. Why food quality is a sociological and political issue. The hidden danger of antibiotic overuse. How our microbiomes are damaged from birth. What you need to know about antibiotic levels in animal products. How autoimmune diseases are triggered. Why microbes are so adaptive, and how they compare to human immune cells. How fear and stress impact the immune system. Why exposure to pets is beneficial for the microbiome. What you need to know about taking supplements for immune health. The pros and cons of intermittent fasting. How sleep cycles impact immune health. What the One Health Concept is. 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! The Gut-Immune Connection by Dr. Emeran Mayer The Mind-Gut Connection by Dr. Emeran Mayer Missing Microbes by Dr. Martin J. Blaser CNN: Cash-Strapped Farmers Feed Candy to Cows Connect with Dr. Emeran Mayer Website / Facebook / Twitter / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

There are hundreds of different diet frameworks available, many of which have proven to be successful for a lot of folks. But the thing is, many of these frameworks promote conflicting information. It’s understandable why so many people are confused about what they should be putting on their plates. At the end of the day, you don’t necessarily need to eat in accordance with a set of rules to be healthy. What really matters is that you eat in a way that works for your lifestyle, your health goals, and your individual needs. Robb Wolf is one of the leading experts in metabolic flexibility and bio individuality. He is a former research biochemist and a two-time New York Times bestselling author. On this episode of The Model Health Show, Robb is here to discuss the link between your diet, your microbiome, and metabolic flexibility. You’re going to learn about finding an individualized approach to eating, and the one diet rule that we should all follow. This episode is also a deep dive into the role that electrolytes play in human health, including the history and chemistry of electrolytes. You’ll learn about the major electrolytes and their processes in the body, plus how to optimize your electrolyte levels. Robb is bringing a ton of impressive knowledge to this interview, so take some notes and enjoy the show! In this episode you’ll discover: Why your approach to nutrition should be individualized. The one main diet tenet we should all follow. What the amylase gene is, and how it relates to diet. The role the microbiome plays in your overall health. What metabolic flexibility is, and why it’s important. How applying too many diet principles can actually hurt you. Why getting adequate protein can help prevent overeating and regulate hormones. What you need to know about age-related muscle loss. Why eating a broader diet (as opposed to restricting) can be powerful. What electrolytes are, and how they operate in the body. Examples of electrolytes and their processes. The link between sodium levels and fluid status. Why overhydrating can be dangerous. The main source of sodium in the Standard American Diet. Examples of sodium rich foods in traditional cultures. What table salt actually is. The link between sodium levels and COVID-19 infections. How electrolytes interact with our immune systems. Simple ways to consume more electrolytes. Items mentioned in this episode include: DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping! The History of Sugar, Sex, Drugs, & Entertainment – Episode 222 The Paleo Solution by Robb Wolf Wired to Eat by Robb Wolf Sacred Cow Connect with Robb Wolf Website / Facebook / Twitter / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

Despite billions of dollars being invested into cancer treatment every year, cancer is the second leading cause of death in the US. Cancer is one of the most prevalent health issues our society is facing today. Its devastating reach has impacted millions of people worldwide, hurting folks and their loved ones physically, emotionally, and financially. Over the past few decades, we’ve accepted cancer as a genetic mutation, or an unlucky hand that some of us just happen to be dealt. However, our recent understanding of cancer offers a new hope. In his new book, The Cancer Code, Dr. Jason Fung offers a new paradigm on how cancer occurs and how we can take back control of our health. On today’s show, Dr. Fung is here to discuss the pivotal changes in our understanding of cancer and to demystify what cancer actually is. You’re going to learn about real world, sustainable changes you can make to reduce your cancer risk, and how to be more empowered about your overall health. Dr. Fung is one of the leading experts in the field of preventing Western diseases, and I hope his insights spark a change in the way you view cancer. Enjoy! In this episode you’ll discover: What the second leading cause of death is in the US. How Dr. Fung’s research on obesity led him to write a book about cancer. What makes cancer different from other diseases. The two biggest lifestyle choices that contribute to the development of cancer. How the paradigm of cancer as cell growth led to modern cancer treatments. What the advent of the genetics revolution changed about our understanding of cancer. How testing for genetic mutations paved the way for individualized medicine. What number of genetic mutations are linked to cancer. How the progress of cancer medicine compares to other Western diseases. The link between asbestos and cancer, and how the data was originally suppressed. What the lumper-splitter problem is, and how it relates to cancer. The definition of the Hayflick Limit. How companies are legally able to suppress lifesaving data. A fundamental difference in the way that corporations and the public view drug studies. How and why the price of cancer drugs has increased exponentially. Why there are so many conflicts of interest in the pharmaceutical industry. An explanation of Dr. Fung’s paradigm, the seed and the soil of cancer. How our environment shapes our susceptibility to cancer. What insulin levels have to do with major Western illnesses. How cancer cells and glucose interact. Foods to avoid to prevent cancer. The role that fasting can play in cancer prevention. Items mentioned in this episode include: PiqueTea.com/model -- Use code MODEL at checkout for 10% off! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! The Cancer Code by Dr. Jason Fung The Diabetes Code by Dr. Jason Fung The Obesity Code by Dr. Jason Fung The Immortal Life of Henrietta Lacks by Rebecca Skloot Sleep Smarter by Shawn Stevenson How Clothing & Culture Controls Our Movement with Katy Bowman – Episode 478 The Science of Stem Cells with Dr. William Li – Episode 345 Connect with Dr. Jason Fung Website / Twitter / YouTube Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

You know that diet and exercise play a prominent role in your longevity, but what other factors contribute to long-term human health? If you want to live a long, healthy life, there are a lot of things in your control. Especially if we focus on healthspan (meaning the length of time you’re healthy) certain behaviors and practices are critical. On today’s show, we’re diving into seven surprising factors that have been scientifically proven to extend the human lifespan. You’ll hear the latest studies on human health and longevity, plus how to implement the most valuable tips into your lifestyle. No matter what your health goals are, you can optimize your habits now to help benefit your future self. I hope this episode helps you learn about what makes us thrive and empowers you to enhance your current routines. Working on your long-term health both mentally and physically is a powerful act of self-care. So listen in, take good notes, and implement the tips that resonate with you! In this episode you’ll discover: Which Western disease is the number one killer. The link between sexual activity and death rates. How sex can trigger neurogenesis and improve cognitive function. What the most important sexual organ is. The connection between physical affection and mood. How electrolytes support multiple functions in the body. The relationship between sodium and our neurotransmitters. Why we need to reframe the way we think about sodium and its role in the body. How magnesium can literally make your brain younger. What one of the biggest nutrient deficiencies in our culture is. How our electrolyte levels influence mitochondrial health. What telomeres are and how they work. The difference between salt and sodium. How dietary salt intake actually influences blood pressure long-term. Why traveling can impact connectedness levels amongst family members. The role that community and connection play in longevity. Which generation has the highest scores of loneliness. How social connections impact cognitive function. The link between job satisfaction and psychological distress. How having a sense of purpose relates to longevity rates. Which mushrooms can impact cell health. How your microbiome can impact your lifespan. Why you should avoid haphazard antibiotic use. How sugar can harm your microbiome. Items mentioned in this episode include: DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! PaleoValley.com/model -- Use code MODEL for 15% off! Creating Powerful Relationships with Dr. John Gray – Episode 199 Eliminate Self-Sabotage with Christine Hassler – Episode 273 Men Are From Mars, Women Are From Venus by Dr. John Gray Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

“Winning takes precedence over all. There’s no gray area. No almosts.” – Kobe Bryant What does it take to be the best? It doesn’t matter if the topic is fitness, relationships, or entrepreneurship; winning is a mindset, and there are no shortcuts to success. Today, we have the opportunity to learn from someone who has been instrumental in the success of countless winners. Tim Grover has worked as an elite performance coach alongside Michael Jordan, Kobe Bryant, and Dwayne Wade, to name a few. On this episode of The Model Health Show, Tim is here to discuss powerful insights and principles from his new book, W1nning. You’re going to hear Tim’s experiences working with elite champions and lessons he’s learned about achieving excellence. I hope this episode serves as an important reminder of how to put in the work and reach your goals. Tim’s honest and proven tips can help you succeed in any and every area of your life. So listen in, take good notes, and enjoy this episode with Tim Grover! In this episode you’ll discover: How taking care of yourself while you’re chasing your goals makes you a winner. What it means to constantly be practicing and staying ready. Why there are an infinite, ever-changing number of steps to success. How winning is similar to improving your physical appearance. The importance of building a strong foundation of habits. Why it isn’t normal to win. How winning can create distance and strain relationships. An important distinction between fear and doubt. Why winning has no loyalty. The difference between having a healthy ego and an unhealthy ego. Why it’s not always a bad thing to be selfish. The link between feedback and criticism. Why motivation is not enough to help you reach your goals. The problem with grinding, and how to reframe the way you think. How striving toward winning wages a war in your mind. Why winning is a sprint with no finish line. Items mentioned in this episode include: Onnit.com/model -- Get your optimal health supplements at 10% off! Organifi.com/Model -- Use the coupon code MODEL for 20% off! W1nning by Tim Grover Relentless by Tim Grover Improve Your Memory & Read Faster with Jim Kwik – Episode 56 Learn Faster & Increase Your Focus with Jim Kwik – Episode 197 Brain Hacks for Faster Learning with Jim Kwik – Episode 232 Thinking Faster with Jim Kwik – Episode 318 Master Your Focus in Turbulent Times with Jim Kwik – Episode 408 Connect with Tim Grover Website / Facebook / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

It’s no secret that the way we eat can put a powerful hold over our mood. Tropes like eating ice cream after a breakup or becoming a different, more irritable person when hungry exist because they are true. Our diets and our emotions are intimately tied in complex ways. On today’s show, we’re going to dive into the complex relationship between our diets and our emotions. You’ll learn how food impacts the way we operate in our relationships, as well as how we interact on a larger scale in our community. This episode contains studies on how nutrient inputs affect your brain, plus actionable steps you can take to eat in a way that supports your emotional well-being. You’ll learn about blood sugar balance, the areas of the brain that are impacted by our food choices, and how being undernourished can lead to behavioral issues, health problems, and more. You’re also going to hear about a framework from Eat Smarter about identifying your hangry monster so you can build your self-awareness around your biological needs and how they impact your behavior. So listen in, take good notes, and enjoy this episode of The Model Health Show! In this episode you’ll discover: How blood sugar crashes can affect our mood. The role that the amygdala reacts to shifts in blood sugar. A framework to identify your hangry monster. How to become more aware of how your biology affects your mood. The staggering effects of hyperactivity in the amygdala. How nutrient deficiencies can impact the prefrontal cortex. What percentage of US citizens are clinically obese. How our culture encourages and supports disease. The link between malnutrition and mental health issues. How even small dietary changes have been proven to improve rates of depression. The link between low quality food and ADHD in children. Why omega 3s are a key nutrient for brain and behavioral health. How DHA and EPA contribute to the brain’s structural integrity. Real food sources of omega 3s. The difference between animal-derived omega 3s and plant-derived omega 3s. How our relationships can impact our food choices. The incredible results of sitting down and eating a meal with your family. How simple behavioral shifts can improve the way our children relate to food. What you need to know about government subsidies for processed foods. The importance of getting educated about the power of food. How to vote with your dollar and how to influence policy change. Items mentioned in this episode include: PaleoValley.com/model -- Use code MODEL for 15% off! Organifi.com/Model -- Use the coupon code MODEL for 20% off! Eat Smarter Take Control of Your Financial Health with Jemal King – Episode 325 Your Level of Exposure Determines Your Level of Success with Jemal King – Episode 447 How Culture Controls Our Movement with Katy Bowman – Episode 478 Eating for Cognitive Power with Lisa Nichols – Episode 319 Taking on Major Food Companies with Vani Hari – Episode 167 Dangerous Chemicals Hidden in Our Food Supply with Vani Hari – Episode 333 Buying Science, Healthwashing, & Sparking Real Change with Vani Hari – Episode 437 Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

“You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar What is inspiration, and where does it come from? If you’ve ever had a meaningful idea spark or felt deeply compelled to follow your heart toward a certain goal, then you know that being inspired is often a profound, intuitive feeling. But sometimes, we can get disconnected from our inspiration. If you’re seeking a way to reconnect with your intuition, overcome fear, and take action, today’s guest is here to show you the way. Author and world-renowned meditation teacher Light Watkins is back on The Model Health Show to share insights and inspiration from his new book, Knowing Where to Look. You’re going to hear powerful ideas about coping with stress, prioritizing your time, and how to find your intuitive inspiration. Light’s ideas and stories are profoundly motivating, and I hope this interview will encourage you to understand the depth of what is possible for you. You’re going to learn about positive thinking, channeling discipline, and so much more. Click play, listen in, and enjoy this interview with Light Watkins! In this episode you’ll discover: The two main ways that we deal with stress. How expanding your awareness can help you cope with negative thoughts. The importance of serving others. Why bad outcomes are often a product of unaligned priorities. What our most valuable asset is. Creative ways to hold yourself accountable. The truth about discipline. How a meditation practice can bring value to all areas of your life. Why stress can block you from doing the things you want to do. What inspiration actually is and where it truly comes from. How being present can help you find your inspiration. The difference between ego and legitimate inspiration. What the displacement theory is. The two different directions that life can take us. How your internal guidance is like a GPS. One huge misconception about successful people. The power of taking the first step toward your goals. Items mentioned in this episode include: PaleoValley.com/model -- Use code MODEL for 15% off! PiqueTea.com/model -- Use code MODEL at checkout for 10% off! The Secret History of the Calorie – Episode 442 The 5 Biggest Myths About Meditation with Light Watkins – Episode 267 Update Your Mental Apps with Light Watkins – Episode 435 The War of Art by Steven Pressfield The Complete Conversations with God by Neale Donald Walsch Knowing Where to Look by Light Watkins Connect with Light Watkins Website / Podcast / Twitter / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud * Download Transcript Join TMHS Facebook community - Model Nation

For over a year now, many folks have spent a substantial amount of time locked inside their homes. While many public officials have urged staying home for the sake of health, this type of drastic, long-term lifestyle shift can have serious ramifications on our overall wellness. Staying inside can contribute to poor sleeping habits, physical inactivity, and other routines that negatively impact our bodies, ultimately leaving us more susceptible to infections. The basis of human health simply comes down to a few principles. The most foundational habits can cumulatively have the biggest impacts on your health. That’s why now more than ever, it’s critical to stay hydrated, get quality sleep, move your body, and eat nutritious foods. Today’s guest, Abel James is here to share about getting back to basics with our health and lifestyle choices. This episode also contains powerful conversations about becoming the ultimate authority of your own wellness, keeping an awareness about your biases, and how to bring finances into the realm of holistic health. Enjoy! In this episode you’ll discover: The number one health issue we’re facing right now. What percentage of people have gained weight over the past year. Why the answers to our biggest health problems have simple solutions. The importance of bioindividuality and personalized medicine. How to integrate small habits into your routine. Why now is a great time to start a business. A history of our financial system, and how the dollar is becoming increasingly worthless. Why you should consider diversifying your cash flow, and why financial health matters. What it means to be cognizant of your media diet. How to detach from fear-based messaging. Important nutrients to incorporate into your diet for immune health. Why simple, preventative health principles are so powerful. The power of reading books. How to flip the paradigm and take authority over your own health. Why Western medicine is not centered on healing. The effects of wearing masks for children. How and why to incorporate positive music into your routine. Tips for dealing with negative energy, and the power of humanizing our conversations. Items mentioned in this episode include: Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! Organifi.com/Model -- Use the coupon code MODEL for 20% off! Vitamin D Masterclass: The Sex, Cancer, & COVID Connection – Episode 476 Eat Smarter The Big Short Hate Inc. The Fugitive Facemasks in the COVID-19 era: A health hypothesis Psychosomatic Effects of COVID-19 – Episode 461 Protective Facemask Impact on Human Thermoregulation Connect with Abel James Podcast / Facebook / Twitter / Instagram * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

Most people believe that weight loss is a simple science of calories in, calories out. However, our bodies have a deep, intrinsic intelligence that is much more complex than simple math. Health is a holistic culmination of many systems and factors, including gut health, hormones, emotions, and much more. One of the pioneers in dispelling the calorie management myth is Jonathan Bailor. Jonathan is a New York Times Bestselling author, a self-proclaimed evangelist for experts, and a filmmaker. On this episode of The Model Health Show, Jonathan is sharing insights from his new movie, Better. You’re going to learn about the hidden factors contributing to our diabesity epidemic and how we can start to unlock our body’s innate healing mechanisms. Jonathan is sharing how shame ties into health problems, how your body’s set point works, and the powerful link between emotional motivation and actionable change. So listen in and enjoy this interview with the incredible Jonathan Bailor! In this episode you’ll discover: What epicaloric controllers are. The role that the microbiome plays in obesity. What diabesity is. Why we need to consider how we approach diabesity. What medical literature suggests about obesity and diabetes. Why we need to stop treating obesity as a character flaw. The definition of set point theory. Why our bodies (and all living things) are constantly trying to maintain balance. What the cure for diabesity is. The three components of the body that regulate the set point. How a series of feedback loops in the body can impact how much you weigh. Why neurological inflammation can impact body weight. How to support your body’s natural healing mechanisms. The cultural and genetic reasons behind the obesity epidemic. How shame ties into weight problems. Why healing trauma can help improve your health. How emotion and behavior change are linked. Items mentioned in this episode include: Piquetea.com/model -- Use code MODEL at checkout for 10% off! The Secret History of the Calorie – Episode 442 Better Movie The Calorie Myth by Jonathan Bailor The Smarter Science of Slim by Jonathan Bailor The Setpoint Diet by Jonathan Bailor SANESolution Connect with Jonathan Bailor Website / Twitter / Instagram * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

We know that sedentary behavior is one of the largest contributors to many preventable diseases and ailments. Compared with generations before us, we spend an increasing amount of time being inactive. Thanks to technology, modes of transportation, and societal norms, it’s easier than ever to be sedentary. However, we were designed to move. In fact, our bodies and our genes expect us to get physical activity on a regular basis. Today’s guest, Katy Bowman is back on The Model Health Show to talk about how we can create a culture of movement within our homes to set our families up for meaningful activity. Katy is a biomechanist, a bestselling author, and a leader in the Movement movement. On today’s show, Katy is sharing powerful tips from her new book, Grow Wild. You’re going to learn about how to effortlessly fit movement into your daily routines, how to get your whole family moving, and how to change the way you think about exercise. I truly hope you gain a lot of value and empowerment from this interview with the one and only, Katy Bowman. In this episode you’ll discover: How movement impacts your entire body, down to your cells. The metabolic effects of being sedentary. What a movement drought is, and how mandates have worsened our activity levels. How stacking can help you incorporate more movement into your routine. Why multitasking doesn’t work. How to create a celebration or ceremony around movement. What a container for movement is. The problem with our culture’s lack of permission for movement. How to reframe and reevaluate movement in your own home. Why you should write a personal mission statement. What mechanical nutrients are. The definition of mechanotransduction, and how it works. Why we should consider movement a critical nutrient. What movement hunger is. How our bodies adapt to sitting and other sedentary behaviors. Why we have to stop separating ourselves from nature. What makes walking a nutrient dense movement The benefits of walking, and realistic ways to fit it into your routine. What the number one driver of movement is. The power and function of the human jaw. What a snacktivity is. How our clothing can hinder our movement and functionality. Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code MODEL for 20% off! Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! The Science of Flavor with Mark Schatzker – Episode 305 5 Critical Keys to Unlock More Energy with Dr. Steven Gundry – Episode 462 Our Misguided Battle Against Microbes with Dr. Will Bulsiewicz – Episode 440 Grow Wild by Katy Bowman Move Your DNA by Katy Bowman Connect with Katy Bowman Website / Facebook / Instagram * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

The key to good health is making informed decisions. Whether we’re talking about nutrition, movement, supplements, or medication, it’s important that you have all of the information available so that you can make an educated decision. The problem is that all of the relevant data isn’t always easy to find. Reading research studies can be confusing unless you have an understanding of certain terms and equations. In fact, some studies are even purposely complex and misleading. On this episode of The Model Health Show, Dr. Ronald Brown is here to share his recent work on reporting bias in COVID-19 vaccine clinical trials. You’re going to learn about an important distinction between relative risk reduction and absolute risk reduction. Dr. Brown is sharing pertinent information about reporting data, clinical trials, and mRNA technology. I hope this episode gives you insight into clinical research and how it is presented to the public so that you can make more informed decisions about your health. Enjoy! In this episode you’ll discover: The difference between a healthcare system and our current sick care system. Why Dr. Brown chose to write a study on absolute risk reduction. An important distinction between relative risk reduction and absolute risk reduction. What breakthrough infections are, and how they can affect reporting data. How a randomized trial works, and why it’s the gold standard. What the absolute risk reduction is in the two major COVID-19 vaccines. How to calculate relative risk reduction. What you need to know about the participants in clinical trials. Why an observational study cannot determine causality. What the healthy vaccine bias is. Which agencies are responsible for disseminating information to the public. How the case definitions have evolved over time. Why mRNA technology is theoretical. What the mucosal immune system is. The definition of nutritional immunology. Why we need to consider what’s causing coronavirus infections. How mortality studies work, and why they aren’t dependable. Statistics on comorbidities in the United States. Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code MODEL for 20% off! Ronald B. Brown, PhD. on Google Scholar Outcome Reporting Bias in COVID-19 Vaccine Clinical Trials Mortality Overestimation CDC report denoting that 95% of deaths involving Covid-19 had an average of 4 preexisting conditions and/or additional causes of death Stress in primary care: Upwards of 80% of physicians visits may have a stress-related component BMJ Editorial: Abnormalities in vaccine trials CDC report denoting that 89.8% of all healthcare workers hospitalized with Covid-19 had at least one preexisting condition * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

In the United States it’s estimated that over 40% of our citizens are vitamin D deficient. Vitamin D is one of the most powerful and complex nutrients needed to maintain health of the human body. As a steroid hormone, vitamin D plays a vital role in immune function, bone health, protection against cancer, cardiovascular health, and much more. On this episode of The Model Health Show, you’re going to learn how the human body processes, converts, and stores vitamin D. We’re going to talk about the role that vitamin D plays in major organs and systems, and how vitamin D can decrease susceptibility to many chronic diseases and infections. You’re also going to learn about seven major factors that can influence your body’s absorption of vitamin D. We’re going to cover sun exposure, supplementation, as well as real food sources of vitamin D. This masterclass episode is packed with science and actionable tips you can use to optimize your vitamin D levels. So listen in, take good notes, and enjoy the show! In this episode you’ll discover: What vitamin D is, and its vital functions in the body. The two major ways we can absorb vitamin D. How your body processes sunlight and converts it into vitamin D. Which form of vitamin D is usable in the body. The role that the kidneys play in vitamin D conversion. Which nutrient is critical for calcium absorption. How vitamin D plays a role in sexual function. The link between vitamin D deficiency and autoimmune diseases. How vitamin D interacts with our DNA. What immunomodulation is. The role that vitamin D plays in destroying cancer cells. How vitamin D deficiency is linked to COVID-19 infection rates. Why vitamin D can aid in COVID-19 recovery. How much vitamin D supplementation is appropriate. The complex relationship between fat cells and vitamin D. Seven major factors that influence the way our bodies make and utilize vitamin D. What percentage of Americans are vitamin D deficient. The most efficient time of day for converting UVB rays into vitamin D. Real food sources of vitamin D. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Onnit.com/model -- Get your optimal health supplements at 10% off! * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

If we define health as the absence of disease, that makes the United States among the unhealthiest countries in the world. With rising rates of obesity, diabetes, and heart disease, we have a serious problem with lifestyle-related illnesses in our country. When the cards are stacked against folks in that way, it’s hard to stand a chance when faced with the risk of infection. How do we address this underlying susceptibility to viruses and work toward healthier communities in a more sustainable, all-inclusive way? Today’s guest, Mike Mutzel, is here to shed light on this important and timely topic. You’re going to learn about how health disparities lead to higher infection rates and worse outcomes, the root causes of our main health problems, and what we can do to become healthier and more resilient. This episode contains discussions on the power of exercise, what lifestyle habits make vaccines more effective, the incredible inner workings of the human immune system, and realistic practices you can integrate to help your body become as strong and protected as possible. So listen in, take good notes, and enjoy this interview with the one and only, Mike Mutzel! In this episode you’ll discover: The link between exercise habits and COVID-19 outcomes. How chronic low-grade inflammation impacts the functionality of the immune system. What you need to know about how your immune system works. The link between vaccine efficacy and obesity. How a vaccine actually works. What studies show about healthy lifestyle changes and flu shot efficacy. Mike’s personal experience with contracting COVID-19. The link between olfactory nerve atrophy and cognitive impairment. How healthy living impacts herd immunity. The definition of the innate immune system and the adaptive immune system. How immunological memory works. Why quarantine has disproportionately affected the most vulnerable people. What you need to know about viral load and disease trajectory. The link between vitamin D levels and immune function. How an mRNA vaccine works. Why sustainable healthy living practices are the path forward. The effects of disposable face masks on the environment. What we need to consider about excessive use of hand sanitizers. Why it’s healthy to question things and look at counterevidence. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Onnit.com/model -- Get your optimal health supplements at 10% off! COVID-19 and frequent use of hand sanitizers Connect with Mike Mutzel Website / Instagram / YouTube * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

Have you ever thought about what holds you back from realizing your dreams? What are the deeply engrained limiting beliefs that stop you from creating the life you want to live? Today’s guest is here to help you unpack these questions so that you can take purposeful action toward your goals. Lisa Nichols is a best-selling author, a millionaire entrepreneur, and one of the most-requested motivational speakers in the world. Her insights and experiences are enlightening, inspirational, and have helped thousands of folks realize their infinite power. On this episode of The Model Health Show, Lisa is diving into topics like taking personal permission, developing a contagious energy of certainty, doubling down on your dreams, and how to attract healthy, vibrant relationships. Lisa has a profound ability to inspire you to clarify your ways of thinking, to remind you of your innate potential, and to motivate you to create abundance. I hope you are open to receiving all of these gifts today. So listen in, take good notes, and get ready to improve your mind with the one and only, Lisa Nichols! In this episode you’ll discover: The biggest barrier holding you back from creating the life that you want. What it means to replace familiar discomfort with a new possibility. Why being willing to take a risk on yourself is the key to success. What it means to have an energy of certainty. How to reverse-engineer the outcome you envision. What the law of attraction is, and how to make it work in your life. A common misconception about the law of attraction. Why you should double your dreams. What guided visualizations are. The importance of adding a feeling to your visualizations. Why leadership is a choice. The biggest place that we start compromising what we deserve. An important distinction between keeping score and keeping track. Why it’s not your partner’s job to complete you. How to attract the kind of partner that you want (and why it takes work). What it means to put yourself at the front of your line. Why you have to leap with fear. Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code MODEL for 20% off! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! MotivatingTheMasses.com/Abundance Now -- Download your free gift! Increase Your Sense of Value with Lisa Nichols – Episode 234 No Matter What by Lisa Nichols The Secret Connect with Lisa Nichols Website / Facebook / Twitter / Instagram * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

“Meditation is like a gym in which you develop the mental muscles of calm and insight.” -Ajahn Brahm While the popularity of meditation is on the rise, it’s important to note that meditation has been practiced in many cultures around the world for thousands of years. The term meditation applies to a wide variety of diverse practices, both ancient and new. Research shows that meditation has numerous profound benefits on emotions and stress levels, the circulatory system, immunity, and much more. On this compilation episode of The Model Health Show, you’re going to hear from some of the world’s foremost experts on the topic of meditation. You’ll learn the impacts that meditation can have on the brain and nervous system, tips for cultivating a healthy meditation practice, and how mindfulness can make you a better person, inside and out. You’re also going to learn practical tips for getting started in meditation, the truth about common misconceptions, and how meditation science is always evolving. Whether you’re a meditation expert or novice, I hope this episode provides you with inspiration and insights to create a mindfulness practice that works for you. So listen in, take good notes, and enjoy the show! In this episode you’ll discover: How to create real long-term changes by taking control of your inner world. The Albert Einstein quote that changed my life. What meditation actually is. The importance of living your life intentionally. What intention deficit disorder is. The root of the word meditation. Why there is no such thing as a bad meditation practice. How meditation can help you better express yourself. Why humans are energetic fields. Tips for getting started with meditation. What a mantra practice is, and why it’s so powerful. The powerful effects that meditation has on the brain. What spiritual fitness is. The importance of recognizing meditation as a skill. Why it’s beneficial to be specific with our language when talking about meditation. One critical question you should ask yourself after a meditation practice. Why consistency is important when cultivating a meditation practice. How to become more efficient at meditating. The reason why there is sometimes an emotional release during meditation. How meditation can allow the body to rest and restore. Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code MODEL for 20% off! Onnit.com/model -- Get your optimal health supplements at 10% off! Why the World Is Facing Great Challenges with Dr. Michael Beckwith – Episode 415 How Your Thoughts Control Your Biology with Dr. Joe Dispenza – Episode 383 How Sound Influences Healing with Dr. Kulreet Chaudhary – Episode 404 Brain Wash with Drs. David and Austin Perlmutter – Episode 392 Our Growing Susceptibility to Viruses with Dr. Austin Perlmutter – Episode 441 Tame the Dragons That Control Your Happiness with Dr. Daniel Amen – Episode 459 Meditation for Better Performance with Emily Fletcher – Episode 469 Update Your Mental Apps with Light Watkins – Episode 435 Breaking the Habit of Being Yourself by Dr. Joe Dispenza Sound Medicine by Dr. Kulreet Chaudhary Brain Wash by Drs. David and Austin Perlmutter Grain Brain by Dr. David Perlmutter Change Your Brain, Change Your Life by Dr. Daniel Amen Stress Less, Accomplish More by Emily Fletcher Bliss More by Light Watkins Knowing Where to Look by Light Watkins * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

Much like the array of diets that are available, fasting also comes in different varieties and flavors. Depending on your state of health and your goals, fasting can be a powerful tool at your disposal. When done correctly, fasting has been shown to have a positive impact on body composition, hormone levels, and brain function. Today’s guest, Dr. Alan Goldhamer, is the founder of TrueNorth Health Center. TrueNorth is the largest facility in the world that focuses on medically supervised water-only fasting. Dr. Goldhamer is here to share the science behind water-only fasting, including the benefits, process, and protocol. You’re going to learn how fasting can be used as a tool for achieving optimal health, and what types of patients achieve the best results from water-only fasting. This episode also contains conversations on the imbalance in conventional medicine, why the Western diet contributes to disease, and the importance of microbiome health. Dr. Goldhamer is a true expert in the field of fasting; I hope his insights will remind you of your body’s innate power to heal and achieve balance. In this episode you’ll discover: What the body’s number one energy requirement is. The percentage of US citizens that are metabolically flexible. My personal experiences with fasting. What medically supervised water-only fasting is. Why fasting doesn’t fit into the conventional medicine paradigm. The roots of the word radical. What percentage of COVID-19 deaths were accompanied by comorbidities. The difference between intermittent fasting and long-term fasting. How fasting can improve insulin sensitivity and type 2 diabetes. Why long-term fasting is associated with lower blood pressure. How fasting can reduce inflammation markers. What autophagy is. How you can restore gut health through fasting. What an SOS-free diet is. How salt consumption can lead to overeating. An important distinction between fasting and starving. Who fasting is for (and who should avoid it). What types of body fats are eliminated through fasting. Why appropriate refeeding is so important after a fast. The history of fasting. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Onnit.com/model -- Get your optimal health supplements at 10% off! Circadian Medicine & Circadian Fasting with Dr. Amy Shah – Episode 468 Metabolic Flexibility & the Truth About Fasting with Dr. Will Cole – Episode 465 True North Health -- Schedule a free consultation about fasting! Fasting.org The Health Promoting Cookbook by Dr. Alan Goldhamer The Pleasure Trap by Drs. Douglas Lisle & Alan Goldhamer CDC: COVID-19 Mortality Overview Connect with Dr. Alan Goldhamer Website * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

Have you ever wondered why onions make you cry? Or why asparagus makes your urine smell? Why does pineapple make your mouth tingle? Today we’re going to dive into the science behind some of these strange interactions that food can have with the human body. On this episode of The Model Health Show, we’re demystifying some of the effects that certain whole foods can have on our bodies. You’ll learn about the chemical reactions that prominent food compounds can trigger, as well as some of the benefits that can accompany these foods. We’re also going to discuss palate changes, how cravings evolve, and the regenerative power of food. This episode is an interesting look into the variety of ways food impacts our bodies, and why eating intentionally can be so powerful. I hope this episode is both entertaining and informative. Enjoy! In this episode you’ll discover: What reflex tears are, and why cutting onions activates them. The specific enzymes in onions that irritate the eyes. What quercetin is, and why you should incorporate it in your diet. The importance of consuming prebiotics. What PYY is, and the role it plays in appetite regulation. The roles and responsibilities of the hormone GLP-1. How asparagus consumption can help reduce inflammation. Why some people don’t like vegetables. What percentage of the population are supertasters. The definition of fungiform papillae. How nutrient deficiencies can impact your sense of taste. Simple, realistic ways to add more vegetables into your diet. How changing your palate actually works. What the main compound is in spicy foods. Why eating spicy food can stimulate your endorphins. How capsaicin can shift your body fat ratio. What bromelain is, and how it can affect the immune system. The definition of post-ingestive feedback. How cravings have evolved over time. What it means to heal your palate while still enjoying foods you love. Items mentioned in this episode include: Piquetea.com/model -- Use code MODEL at checkout for 5% off + free shipping! Organifi.com/Model -- Use the coupon code MODEL for 20% off! Eat Smarter -- Order your copy and receive an exclusive bonus! How Fat Burning Actually Works – Episode 467 * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

The human body is profoundly strong, powerful, and resilient. It is literally designed to heal, bounce back, and fend off disease. When you think about it, it’s incredible that our bodies have the capacity to heal broken bones and repair damaged tissue. Every single day, our bodies are repairing cells, renewing, and striving for balance. At a time when having a healthy immune system is of upmost importance, it’s critical that we understand our body’s natural defense systems and how to fortify them for optimal health. On today’s show, pioneering physician and author Dr. William Li is back to share groundbreaking science on the body’s five natural health defense systems. You’re going to learn about the role that blood vessel health plays in disease and infection rates, and how to eat to optimize your body’s five natural health defense systems. Dr. Li is sharing empowering evidence to help you beat disease and infection. Now more than ever, I hope this information will inspire you to support your body’s defense systems so you can live your best life. Enjoy! In this episode you’ll discover: What percentage of people hospitalized with COVID-19 were overweight or obese. The link between COVID-19 infection and blood vessel damage. Why preexisting conditions like obesity and diabetes increase COVID-19 susceptibility. What endothelial disfunction is, and how it relates to viral infections. The definition of microvirome. Our body’s five hardwired health defense systems, and how they work. What keeps us from getting sick more often. The definition of vascular endothelial growth factor. How cancer cells can hijack the body’s vascular system and grow blood vessels. The role that blood vessel growth has in recovering from long COVID. How to protect your blood vessels with food. The importance of pairing modern medicine with healthy eating habits. How a compound in baby broccoli can help your body respond better to vaccines. Specific ways to optimize your body’s five natural health defense systems with food. Which food can double the amount of stem cells in your blood stream. How sunflower seeds can improve your telomere health. Items mentioned in this episode include: Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Eat to Beat Disease Course -- Enter coupon code MODELHEALTH for a special discount! Eat to Beat Disease by Dr. William Li TED Talk: Can We Eat to Starve Cancer? By Dr. William Li Connect with Dr. William Li Website / Facebook / Twitter / Instagram * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

“You are not a helpless victim of your own thoughts, but rather a master of your mind.” – Louise Hay Your mind is a deeply, amazingly powerful entity. Your thoughts have the ability to influence your outcomes, including your ability to heal, grow, and implement change. But many of us discount the power of our incredible minds, either out of hesitancy or complacency. With intentionality and focus, you can harness the power of your mind to improve your life in every way. Because your thoughts create connections in your brain, being conscious about the way you think is critical for creating positive outcomes. On today’s show, you’re going to learn about the power of your mind and how meditation can help you reach your goals. Today’s guest is Emily Fletcher, a meditation teacher and founder of Ziva Meditation. Emily is here to share the numerous mental and biochemical effects of meditation, and why a meditation practice is also beneficial for children. You’re going to learn about dealing with a wide spectrum of emotions in a healthy way, and how to channel your innate power to manifest your dreams. In this episode you’ll discover: How Emily got exposed to meditation, & why she decided to study it. Why meditation is the solution to unnecessary suffering. How meditation can clear out old, accumulated stresses. The 3 M’s of Ziva Meditation. Why simple meditation can be the most profound. How meditation can improve sleep latency. The problem with the prevalent chronic low grade stress loads. What adaptation energy is, and why it matters. The benefits of meditation for kids. How common parenting methods can often suppress children’s emotions. The importance of holding space for the magnitude of emotions. What it truly means to surrender. Why meditation can help you increase neuroplasticity. The number one question you should ask yourself after meditating. How getting out of fight or flight mode can help you realize your dreams. What the word Ziva means. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! Zivameditation.com/preview -- Get 3 free days of Ziva meditation! The Mind vs. The Brain with Dr. Caroline Leaf – Episode 463 Stress Less, Accomplish More by Emily Fletcher Connect with Emily Fletcher Website / Twitter / Instagram * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

In recent years, fasting has made a lot of headlines. Like many other ways of eating, fasting has been both championed and demonized in popular culture. But what if we didn’t think of fasting as an extreme diet or trend? Instead, what if we considered fasting as a way of returning to our roots and reclaiming our biological processes? Until recently, fasting in sync with the circadian rhythm is something that humans have done for hundreds of years. Eating exclusively during daylight hours is a natural, innate habit for humans—in fact, it’s how we evolved. Our bodies naturally function in accordance with our intrinsic circadian rhythm, and digestion is an important part of that process. Fasting, specifically circadian fasting is an essential way we can tune into our inherent biological functions and behave in a way that our genes expect. Dr. Amy Shah is here to unpack the power of the circadian rhythm and how it impacts our digestion, hormones, and other biological processes. Dr. Shah is a double board-certified physician who specializes in fasting, balancing hormones, and gut health. Her new book, I’m So Effing Tired offers solutions to beat burnout and optimize energy levels through the power of circadian fasting. On this episode of The Model Health Show, she’s sharing the science and tips you need to tap into your natural energy levels and operate at your highest capacity. Enjoy! In this episode you’ll discover: How the circadian rhythm affects our energy levels. The impact technology has on our circadian rhythms. How constant eating and light exposure can disturb our internal clocks over time. Why daylight saving time is antiquated and ineffective. The incredible roles and responsibilities that melatonin has in our bodies. What our energy trifecta is. How our hormones impact our energy levels. The importance of putting a focus on sleep quality. Why making burnout a badge of honor has hurt our health. How you can use fasting as a tool to achieve balance. What methods of natural self-care are, and how they’ve gotten lost in our society. How fasting can optimize gut communication, and why it matters. Why you should aim to get natural light during the day. The power of having a solid, consistent evening routine. What percentage of your genes work on a circadian pattern. Why circadian fasting is a natural process (and how it differs from intermittent fasting). The importance of turning off your metabolic switch. Which macronutrient is the most overlooked. What women need to consider before fasting. Items mentioned in this episode include: Onnit.com/model -- Get your optimal health supplements at 10% off! Organifi.com/Model -- Use the coupon code model for 20% off! Eat Smarter Sleep Smarter Evening Routines That Supercharge Your Brain – Episode 216 I’m So Effing Tired by Amy Shah, MD Connect with Dr. Amy Shah Website / Instagram / Facebook / Twitter / LinkedIn * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

You probably know a thing or two about how to lose fat, but have you ever stopped to consider how fat loss actually works? Burning body fat is a complex, fascinating physiological process that involves multiple organs and systems in the body. Today, I’m going to take you through the process of how losing fat occurs in the human body. On this episode of The Model Health Show, I’m taking you behind the scenes of fat loss. We’re going to discuss how fat burning actually happens in the body, and the science and evolution of fat storage. You’re also going to learn about specific nutrients and foods that can help you optimize your body composition. This information is here for you to gain a deeper understanding of how fat loss occurs, and to empower you to make informed decisions when it comes to your nutrition. You’re going to gain a deeper understanding of the role and function of fat, and how to use this knowledge to your advantage. I hope this information brings you immense value and insight to help you reach your goals. In this episode you’ll discover: How body fat functions as part of the endocrine system. The link between your metabolism and body fat. What you need to know about the quantity and function of fat cells in the body. How fat cells actually enable human survival and evolution. What fat cells are designed to do. The three types of storage fats, and how they operate. What conditions and risk factors are associated with carrying extra visceral fat. The link between intramuscular fat and insulin sensitivity. What brown adipose tissue is, and how it impacts the metabolism. In which parts of the body brown fat typically accumulates. What actually gives brown fat its color. An important distinction between beige fat and brown fat. Why the body’s usage of energy is like a currency system. The hierarchy in which your body utilizes fat. How lipolysis and lipogenesis occur. An analogy of fat loss, and how fat can move in and out of the body. What hormone-sensitive lipase is. The percentage of your body weight that is comprised of mitochondria. How the thyroid gland is involved with fat loss. The complex process in which fat is dissolved. How shifting your macronutrient ratios can aid in fat loss. Specific foods and nutrients that can increase your body’s fat burning process. Items mentioned in this episode include: Piquetea.com/model -- Use code MODEL at checkout for 5% off + free shipping! Eat Smarter -- Order your copy and receive an exclusive bonus! The Secret History of the Calorie – Episode 442 7 Major Factors That Control What Calories Do In Your Body – Episode 451 The Secret Life of Fat with Dr. Sylvia Tara – Episode 350 * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

One component of health and wellness that is often overlooked is our work. In fact, studies show that higher incomes are a proven determinant of better health. Having career satisfaction and the means to support your family can influence a multitude of health factors, including your lifespan. I truly believe that each and every one of us holds the innate power and capacity to create work that fulfills us, serves our communities, and allows us to live comfortably. If you’ve ever wanted to learn more about entrepreneurship, my friend John Lee Dumas is one of the best resources I can share with you. In his new book, The Common Path to Uncommon Success, John is spelling out his clear-cut, actionable framework to creating fulfilling and profitable work. On this episode of The Model Health Show, you’ll learn about identifying your big idea, the power of mentorship, taking action, and why career satisfaction is a key factor for health and wellness. John is sharing proven and practical strategies you can use to focus on a vision, tap into your greatness, and reach your goals. Enjoy! In this episode you’ll discover: How career and finances can influence your health outcomes. What inspired John to write The Common Path to Uncommon Success. The very first step to finding success. Why career fulfillment can help you reach your health goals. How John started a successful podcast and set himself apart from his competitors. Why most people fail when trying to identify their big idea. The importance of discovering and serving a core niche. Why passion alone is not enough for a sustainable career idea. How to find the perfect mentors to help you reach your goals. What the true motivation is behind writing a book. The value of getting involved in a mastermind. Why your content production plan is terrible. The link between perfectionism and fear. What it means to choose your hard. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! The Common Path to Uncommon Success by John Lee Dumas The Mastery Journal The Freedom Journal Connect with John Lee Dumas Website / Podcast / Twitter / Instagram * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

Metabolic and inflammatory conditions are running rampant in the US. Conditions like obesity, heart disease, and insulin resistance seem to become more prevalent year after year. While the statistics are staggering, it’s important to note that oftentimes the most simple, natural, and innate strategies for healing are also the most effective. On a biological level, fasting in sync with the circadian rhythm is part of how humans evolved. But with the advent of 24-hour drive thrus, delivery services, and our overall constant access to food, we’ve become far removed from the concept of fasting. On the other hand, many people have come to associate fasting with restriction and deprivation. Today’s guest, Dr. Will Cole is here to change the narrative on what fasting means and how it can function as a tool to better your life. You’re going to learn about metabolic flexibility and intuitive fasting, and how they can help you improve your energy levels, burn fat, reduce inflammation, and more. Best of all, you’re going to learn how to get more in tune with your body and improve your quality of life in a natural, intuitive way. So listen in, and let Dr. Will Cole show you how. In this episode you’ll discover: What metabolic flexibility is, and why it’s essential to human health. How our ever-changing world has created a genetic-epigenetic mismatch. The power of giving your body a break to repair and renew. How eating around the clock is causing an epidemic of gut health problems. An important distinction between calorie restriction and fasting. The main reason why most diets fail. How to get more sustainable, longer lasting energy. Why Renaissance doctor Paracelsus called fasting “the physician within.” What the heart of functional medicine is. The importance of experimenting with and adjusting your ways of eating. Why intuitive fasting is a vital tool. How gut health factors into overall health. What you need to know about inflammation. The definition of autophagy, and how to support its function. What TRF stands for. A template for easing into fasting, and how to make it innate. The link between weight loss and getting healthier. Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code model for 20% off! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Intuitive Fasting by Dr. Will Cole The Inflammation Spectrum by Dr. Will Cole Ketotarian by Dr. Will Cole Patient Heal Thyself by Jordan Rubin Connect with Dr. Will Cole Website / Podcast / Instagram * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

“There is only one thing that makes a dream impossible to achieve: the fear of failure.” – Paulo Coelho No one enjoys failing, but failure is an inherent part of being human, trying new things, and growing. If the fear of failure stops you from chasing your dreams, that’s a problem. So how do we reframe the way we think about failure, and use it as a tool to ultimately achieve more? Today’s guest, Laila Ali, has a refreshing perspective on failure, following your heart, and creating your own unique path to health and success. On this episode of The Model Health Show, she’s sharing her journey to becoming a four-time undefeated boxing champion and advocate for health and wellness. This episode includes compelling anecdotes about following your dreams, overcoming the fear of failure, and setting aside time each day to take care of yourself. Laila’s story is a powerful testament to what you can accomplish if you are driven, focused, and committed. I hope this episode serves as a reminder of how innately and uniquely powerful you are. Enjoy! In this episode you’ll discover: How Laila became passionate about boxing. Why Laila’s father actually discouraged her from becoming a professional boxer. The importance of following your heart, even when others disagree. Why not fearing failure is a superpower. How reframing what failure means can help you reach your goals. What it’s like to find your own identity as the child of a famous athlete. The power of setting boundaries and having the confidence to find your own path. How getting involved in boxing helped Laila appreciate health on a holistic scale. What it means to understand your level of exposure. How getting your health under control can change future generations. Why pursuing health is an individualized quest. The three pillars of Laila’s lifestyle. How Laila got interested in cooking. Why you need to be cognizant of what you commit to, and the power of saying no. What Laila’s workout routine looks like. The value of scheduling time to take care of yourself. Items mentioned in this episode include: Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! Organifi.com/Model -- Use the coupon code model for 20% off! TheModelHealthShow.com/spiceblends -- Get 20% off Laila Ali Spice Blends! Reach by Laila Ali Food for Life: Delicious & Healthy Comfort Food from My Table to Yours! by Laila Ali Replenish You Email Series Connect with Laila Ali Website / Facebook / Instagram *Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

One of the most important conversations we can be having at this time in human history is how to prioritize our mental health. And while it’s generally accepted that mental health struggles are something that we fall victim to, we actually have an immense amount of power and authority over our minds. Neuroscience is such a fascinating, ever-evolving topic, and it’s one that is deeply empowering. Today’s guest, Dr. Caroline Leaf, is a cognitive neuroscientist, a bestselling author, and an expert in all things mind and mental health. On this episode of The Model Health Show, Dr. Leaf is sharing incredible insights from her new book, Cleaning Up Your Mental Mess. You’ll learn important distinctions between the mind and the brain, how to heal from mental trauma, and five steps to build a better brain. We’re also discussing mental health and its implications on preventable diseases, how to cope with negative emotions, and so much more. This is one of my favorite episodes to date, and I hope this message resonates with you and reminds you how powerful you truly are. So click play, take good notes, and enjoy the show! In this episode you’ll discover: How Dr. Leaf got into the neuroscience field. Powerful stories of how the brain can heal from trauma. The problem with making mental health struggles part of your identity. How most preventable diseases are driven by the mind. Why identifying with a toxic label can influence your cognitive ability. The difference between being depressed and experiencing depression. How antidepressants work, and the effects of their advent. What iatrogenic problems are. The difference between the brain and the mind. How your thoughts resonate into your cells. What you need to understand about negative emotions. The importance of deep thinking. How neurogenesis occurs in your sleep, and what those cells are for. What brain building is, and how often you should do it. How your conscious mind and unconscious mind communicate. 5 steps to manage your mind. How many days it actually takes to form a new habit. One of the most important roles your telomeres have. Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code model for 20% off! Onnit.com/model -- Get your optimal health supplements at 10% off! Eatsmarterbook.com Cleaning Up Your Mental Mess by Dr. Caroline Leaf Books by Dr. Caroline Leaf Switch App Connect with Dr. Caroline Leaf Website / Podcast / Facebook / Instagram *Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud

On the shelves of every grocery and convenience store across the US, there’s no shortage of products created specifically for boosting low energy. Energy drinks, shots, bars, and even pills have been largely normalized. However, feeling so fatigued that you’d consider reaching for these products is by no means normal. Instead of putting a bandage on the problem, it’s important that we understand what’s going on behind the scenes of energy production and expenditure. In The Energy Paradox, Dr. Steven Gundry offers an insightful perspective on how gut health, inflammation, and energy are intertwined. Today he’s back on The Model Health Show to discuss the problem with chronic fatigue, and real solutions you can use to increase energy production and feel your best. You’re going to learn the mechanics of how our Western eating habits overload our mitochondria, how levels of chronic inflammation drain our energy, plus important insights on the function of the immune system and microbiome. As always, Dr. Gundry is bringing invaluable knowledge and an actionable plan forward. Enjoy! In this episode you’ll discover: The meaning behind the title, The Energy Paradox. How many hours per day the average American spends eating. Why overeating is like a traffic jam in our mitochondria. The problem with normalizing levels of fatigue. How inflammation is like a chronic fire. The connection between low energy and leaky gut. Why adopting an anti-inflammatory diet is often not enough. How consuming a seasonal diet can affect your microbiome. What postbiotic means. The importance of vitamin D for immune health. A distinction between vitamin D2 and D3. What it means to eat your sunscreen. The number one cause of all preexisting conditions. What percentage of the immune system is in the gut. How to introduce time restricted eating. Why you might want to consider eating mono-meals for breakfast. How stressful life events can trigger leaky gut. What an energy snack is, and how exercise can heal your gut. Items mentioned in this episode include: Onnit.com/model -- Get your optimal health supplements at 10% off! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Eatsmarterbook.com The Wild History of Cereal and Public Health – Episode 412 The Energy Paradox by Dr. Steven Gundry Email [email protected] with proof of purchase to claim your free gift! Gundry MD Supplements Connect with Dr. Steven Gundry Website / Podcast / Facebook / Twitter / Instagram *Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

“The most common way people give up their power is by thinking they don’t have any.” -Alice Walker Over the past year, a lot has changed. Many of us have had to pivot our work situations, how we educate our children, and how we connect with our loved ones. Some folks have struggled to make ends meet and lost access to important outlets like gyms and therapists. Even worse, some people have experienced loss. Pandemic fatigue has set in, leaving many people feeling exhausted, burnt out, and pushed to their limits. And as you can imagine, living in a place of constant stress and fear can take a toll on our health—both mentally and physically. On this episode of The Model Health Show, we’re diving back into the studies on COVID-19. You’re going to learn about the psychosomatic effects of the pandemic, including how our immune system responds to our thoughts and emotions. We’re going to talk about how our current climate has politicized science and review recent studies on mask wearing. Most importantly, you’re going to learn what you can actually do to protect your health and minimize your risk of infections. I hope this episode emboldens you to take authority and responsibility over your own health. Because at the end of the day, you are the most qualified person to take care of you. In this episode you’ll discover: What a psychosomatic condition is. How stress and fear can actually change our biology. What psychoneuroimmunology is. The impact that psychological stress can have on the immune system. How immune cell activity can improve by walking. The link between preexisting conditions and COVID-19 deaths. What endemic means. The importance of optimizing our immune system so it can work as intended. How the pandemic has affected mental health in children. The connection between mood disorders and COVID-19 risk. What a nocebo effect is. How effective placebos generally are, and why it matters. The importance of activating your lymphatic system through exercise. How meditation can increase your natural killer cells. The role sleep plays in the function of the immune system. Why the pandemic has been politicized, and why that’s a problem. How science gets oversimplified in the media. Examples of science being suppressed. What you need to know about observational studies. The negative side effects of wearing a mask. What happens to a mask’s efficacy when exposed to moisture. The importance of taking responsibility for our own health. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Organifi.com/Model -- Use the coupon code model for 20% off! What Is Stress Doing to Our Immune Systems? with Dr. Bruce Lipton – Episode 445 The Meaning Behind Skyrocketing COVID-19 Cases with Dr. Alan Preston – Episode 423 Mask Facts: The Science & History of Masks in Medicine *Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

Have you ever considered what affects your lifespan? While we used to think that life expectancy was largely determined by genetics, we now know that only about 20% of longevity is from inherited traits. By and large, that means that we hold the power to influence our health and how long we live. On this compilation episode, you’re going to hear from ten of the best experts on the topic of longevity. You’ll learn about the basic foundations of longevity like nutrition, exercise, and mental health. We’re also diving into scientific topics like how influencing your microbiome and telomeres can increase your lifespan. Most importantly, we’re going to explore how to maximize your longevity so you can live a happier, healthier, and more fulfilled life. I hope this episode arms you with the information you need to create a strong body and mind so you can live the life you desire. Enjoy! In this episode you’ll discover: The difference between lifespan and healthspan. What role our microbiome plays in our longevity. An explanation of telomeres, and what we can do to keep them healthy. How many categories of longevity genes exist. What it means to eat stressed foods. The importance of addressing societal norms about aging. What the oldest form of strength training is. The power of simplifying your workouts. How staying in shape can help you prolong your career. What a cultural portal is. The true meaning of growing older, and why our beliefs are so powerful. A distinction between strength and power. How exercise can act as a fountain of youth by resetting gene expression. The link between cortisol and gluconeogenesis. What the Japanese term “Ikigai” means. How having a sense of purpose can make you healthier. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Barukas.com/model -- Save 15% off the healthiest nuts in the world! Your Microbiome & Your Lifespan with Dr. Steven Gundry – Episode 336 How to Eat to Beat Disease with Dr. William Li – Episode 345 Why We Age & Why We Don’t Have To with Dr. David Sinclair – Episode 381 How to Change Your State & Age in Reverse with Natalie Jill – Episode 347 Getting Stronger with Progressive Overload with Jay Ferruggia – Episode 253 Get Yourself in Position to Win with Ozzie Smith – Episode 301 Secrets of Living Healthfully to 100 with Dr. Christiane Northrup – Episode 196 The Link Between Power & Aging and How to Play On with Jeff Bercovici – Episode 295 Burn More Fat & Become Metabolically Flexible with Mark Sisson – Episode 257 The Surprising Science of Stress with Dr. Rangan Chatterjee – Episode 376 The Longevity Paradox by Dr. Steven Gundry The Plant Paradox by Dr. Steven Gundry Dr. Gundry’s Diet Evolution by Dr. Steven Gundry Eat to Beat Disease by Dr. William Li Lifespan by Dr. David Sinclair Aging in Reverse by Natalie Jill 7-Day Jump Start by Natalie Jill Play On by Jeff Bercovici The Keto Reset Diet by Mark Sisson The Primal Blueprint by Mark Sisson The Stress Solution by Dr. Rangan Chatterjee How to Make Disease Disappear by Dr. Rangan Chatterjee *Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

Our powerful, intelligent, efficient brain is at the forefront of everything we do. From movement to memory to emotions, the brain serves many important functions. Yet for some reason, its health and maintenance are often ignored in the conversation about mental health. When it comes to research on mental wellness, Dr. Daniel Amen’s experience is unmatched. Dr. Amen is a double board-certified psychiatrist, 12-time New York Times bestselling author, and one of the leading experts on mental health. Today he’s back on The Model Health Show to share powerful insights and strategies from his new book, Your Brain Is Always Listening. This conversation contains impactful strategies you can use to take control of your emotions, heal from your past, change your habits, and shut down negative thoughts. We can all take the initiative to build stronger minds and better brains. The one and only Dr. Amen is here to show you how. In this episode you’ll discover: How the blood brain barrier works. What one of the biggest culprits of the obesity epidemic is. How birth order can affect our personality. What the inner dragons are, and how they can affect your mental health. An exercise you can do when you’re feeling bad about yourself. How praising others can help with your own self-criticism. The value of knowing your life’s purpose and aligning your actions with your goals. What the true definition of mental health is. How to train your brain to think positively. An essential distinction between social distancing and physical distancing. The importance of realizing your thoughts aren’t always rooted in truth. Why you might want to designate a different name for your mind. The power of meditation and prayer for spiritual fitness. What the difference is between your brain’s hardware and software. How other people’s dragons can become contagious. What part of the brain is the dragon tamer. Why NFL players have 4 times higher risk of depression. Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code model for 20% off! Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! Eatsmarterbook.com Your Brain Is Always Listening by Dr. Daniel Amen Change Your Brain, Change Your Life by Dr. Daniel Amen KnowYourDragons.com -- Discover your personal dragons! YourBrainIsAlwaysListening.com -- Order today & claim your free bonuses! Connect with Dr. Daniel Amen Website / Instagram / Facebook *Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

In our Western culture, it’s no secret that there’s a pill for every ill. And while there’s certainly a time and a place for conventional medicine, it’s important that we recognize the multitude of healing modalities that are available to us. Unfortunately, we live in a culture that considers holistic healing practices radical or far out, but the truth is that many healing practices are thousands of years old and have science to affirm them. Specifically, acupressure treatments are rooted in traditional Chinese medicine. In acupressure therapy, pressure is applied to certain meridian points to essentially turn on the body’s natural healing mechanisms. With a 2000+ year track record, this healing method is certainly something worth considering. Today’s guest, Jessica Ortner is a New York Times Bestselling Author, producer, and creator of the Tapping Solution Meditation App. Jessica is here to share the fascinating data on tapping and how it can be used to heal anxiety, body image, inflammation, and so much more. I hope this episode inspires you to think outside the box and to approach healing in a holistic way. Enjoy! In this episode you’ll discover: What acupressure is, and its history. The experience that exposed Jessica to tapping. How our emotions can manifest physically in our bodies. The importance of acknowledging your feelings. Why achievement and anxiety are often linked. How relaxation can help you tap into your intuition. What EFT stands for. How tapping actually works. The importance of the psychological aspect of tapping. What the Subjective Units of Distress Scale is. Why we don’t need stress and panic in order to change. How tapping can change your emotions around cravings. Why poor body image is often a generational issue. How tapping can influence the expression of genes. The influence that tapping can have on immunity and inflammation. Where anxiety comes from, and the importance of helping our bodies feel safe. Items mentioned in this episode include: Onnit.com/model -- Get your optimal health supplements at 10% off! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Sleep Smarter by Shawn Stevenson The Tapping Solution Tapping Solution Science Data Research The Tapping Solution for Weight Loss and Body Confidence by Jessica Ortner The Tapping Solution Documentary The Tapping Solution App Free 6-Month Membership to The Tapping Solution App for Teachers & Health Workers The Biology of Belief by Dr. Bruce Lipton Connect with Jessica Ortner Website / Facebook / Instagram *Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

If you’ve been listening for a while, you know that I’m passionate about the power of a good night’s sleep. Quality sleep can help reduce your risk of chronic illnesses, improve the function of your immune system, protect your brain health, and so much more. And while getting consistent, quality sleep often comes down to habits, nutrition is also a powerful (and often overlooked) tool you can use to regulate your sleep. On this episode of The Model Health Show, you’re going to learn about the connection between sleep and your metabolism, and the top nutrients you need to include in your diet to improve your sleep quality. You’ll also hear about the role that your microbiome plays in regulating your sleep, and what you can do to make sure your gut is ready to support high quality rest. As always, I’m bringing you all of the science and studies you need, plus attainable, actionable practices you can implement in order to make a positive shift toward becoming better rested. I hope this episode inspires you to prioritize your sleep through your dietary choices and arms you with the information you need to succeed. So click play, take good notes, and enjoy! In this episode you’ll discover: The science behind how sleep deficiency impacts your body weight. How sleep deprivation impacts insulin resistance. The relationship between sleep, hormones, and fat loss. What cognitive flexibility is, and how a lack of sleep can damage it. How serotonin levels can affect sleep quality. In what parts of the body melatonin is produced. How your microbiome regulates your sleep. Why potassium is crucial for sleep efficiency. A list of high potassium foods, and how to incorporate them into your diet. What you need to know about pesticides in our food supply. How excessive antibiotic use can destroy your gut bacteria. Why your microbiome is like a rainforest. Real food sources of tryptophan, and why you should consume them. How vitamin c can improve your sleep quality. The number one mineral deficiency in the US. How just one alcoholic drink can disrupt your sleep cycles. Two realistic steps you can take to help your body process alcohol faster. The benefits of Epsom salt baths. Items mentioned in this episode include: Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Easemagnesium.com/model -- Use code MODEL for 15% off magnesium supplements! Eatsmarterbook.com -- Order your copy today! The Plant Paradox by Dr. Steven Gundry *Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

Every day when you choose what to put on your plate, you are given the opportunity to nourish your body. Not only that, but our food choices also have implications on our families, our communities, and the planet. It matters where your food comes from, it matters how it’s made, and it matters how sustainable it is. That’s why Darin Olien is on a mission to redefine superfoods. Darin is a New York Times bestselling author, an exotic superfoods hunter, and the co-host of Netflix’s hit series, Down to Earth. He’s here to talk about advancing our health with nutrient dense foods and creating a more sustainable food system. You’re going to hear Darin’s insights on transparency in our food system, the importance and function of clean water, and what makes a superfood super. I hope this interview will inspire you to make more intentional and conscious food choices, and to vote with your dollar every time you have the opportunity. Enjoy! In this episode you’ll discover: How Darin became interested in nutrition and superfoods. The inspiration for the show, Down to Earth. Why transparency is important in our food system. What is actually in conventional bottled water. How water reacts with other compounds. What TDS is, and why it matters. Alternative methods for creating clean drinking water. How oxygenated water works. What you need to know about estrogen-mimicking compounds. The link between bottled water and hormone disruption. What ethnobotany is. The benefits of Barukas nuts. Important sustainability differences between Barukas nuts and almonds. The power of voting with your dollar. Items mentioned in this episode include: Barukas.com/model -- Get an exclusive discount on Barukas nuts! Eatsmarterbook.com -- Order your copy today! Down to Earth with Zac Efron SuperLife by Darin Olien Connect with Darin Olien Website / Facebook / Twitter / Instagram *Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

Cancer - the very word in and of itself can put a pit in your stomach. We often think of cancer as an indiscriminate misfortune that randomly occurs. But did you know as little as 5-10% of cancers are determined by our genetics? That means that upwards of 90% of cancers are controlled by epigenetic factors, and therefore are in our control. There’s no one better to speak on this topic than Naturopathic Oncologist, Dr. Christian Gonzales. On this episode, Dr. Gonzales is sharing the science behind cancer susceptibility, and how cancer actually occurs in the human body. You’re going to learn about the power you have to control your health outcomes, how to hedge your bets against cancer, and why having a sense of community can improve our health. Dr. Gonzales is a true expert in this field, and I hope this episode gives you the knowledge and empowerment you need to become your best and healthiest self for years to come. In this episode you’ll discover: How Dr. Gonzales became interested in integrative oncology. What cancer actually is, and how it occurs in the body. The percentage of cancer cases that are truly genetic. Why cancer is multifactorial. How UV light can change your DNA. What genetic instability is, and how it happens over time. How getting closer to nature can help us prevent cancer. The importance of following your circadian rhythm. Why a variety of food is nature’s gift to us. How antioxidants can protect you from the sun. Better alternatives to chemical-ridden plastic food storage containers. Why some people are more sensitive to mold. How to build resiliency against mold. Which epidemic is more detrimental to our health than smoking. How to attract like-minded individuals into your life. Why trauma can be an obstacle to healing, and how to release it. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! Eatsmarterbook.com -- Order your copy today! Your Microbiome & Your Lifespan with Dr. Steven Gundry – Episode 336 How Psychology Controls Your Biology with Katie Wells – Episode 443 Together by Dr. Vivek H. Murthy The Swell Score Connect with Dr. Christian Gonzales Podcast / Instagram * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

In recent years, rates of thyroid disease have skyrocketed. And when you think about it, it’s really no surprise. When it comes to managing our health, the thyroid is a relatively overlooked piece of the puzzle. This small but mighty butterfly-shaped organ controls a multitude of functions in the body, including metabolism, tissue repair, hormone production, and more. Because the thyroid controls so many mechanisms in the body, a malfunctioning thyroid can cause symptoms like weight gain, fatigue, inflammation, and memory loss. While there’s a lack of accessible information about thyroid health, there’s also a lot of misinformation out there. In his new book, The Thyroid Reset Diet, Dr. Alan Christianson shares his latest research on thyroid health and strategies for restoring thyroid function. On today’s show, he’s sharing incredible insights from his research including statistics on thyroid disease, what you need to know about iodine consumption, and real solutions for regaining thyroid health. Enjoy! In this episode you’ll discover: What the thyroid gland is, and what it’s responsible for in the body. The role that iodine plays in the function of the thyroid. What the two chemical forms of iodine are. How much iodine you need for optimal thyroid function. Why you won’t find iodine listed on food labels. What can happen if you consume too much iodine. Why thyroid disease rates have roughly tripled in the last few decades. What a thyroid storm is, and the only way to cure it. The three different types of thyroid diseases. Why iodine is like bleach. How the autoimmune disease, Hashimoto’s thyroiditis, occurs. The three big drivers of thyroid disease. What you need to know about iodine hiding in your personal care products. Real food sources of iodine. Why exercise is a key component of thyroid health. Items mentioned in this episode include: Beekeepersnaturals.com/model --Get 15% off raw honey & other natural remedies! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Eatsmarterbook.com -- Order your copy today! The Thyroid Reset Diet by Dr. Alan Christianson The Metabolism Reset Diet by Dr. Alan Christianson Invisible Iodine Connect with Dr. Christianson Website / Facebook / Instagram * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

The science behind the microbiome is always evolving. From regulating your immune system to controlling your nervous system, there are many different ways that the microbiome can impact your overall health. We now know that the microbiome is also a key player in deciding how your body processes calories and stores body fat. On today’s show we’re diving deep into the connection between the microbiome and body fat. You’ll gain an understanding of how powerful and important your microbiome is, and how improving your microbiome health can positively impact your metabolism. As always, I’m bringing you all the latest studies, plus actionable steps you can take to influence the health of your microbiome. Your microbiome is truly an integral piece of regulating your metabolism, and I hope you will find these insights and solutions helpful on your quest for better health. Enjoy! In this episode you’ll discover: What influence bacteria can have on calorie absorption. The importance of thinking of our bodies holistically. What percentage of the human genome is comprised of viruses. Why the human microbiome is like a rainforest. The role the vagus nerve plays in the gut-brain connection. Where the word inflammation is derived from. How pesticides can damage the microbiome. Why the gut is referred to as the second brain. The reason why so many toxic substances are allowed in our food system. What the leading cause of hypertension is. How overuse of antibiotics can damage the microbiome. Specific negative impacts that sugar has on the gut. The number one way to increase your microbiome diversity. Real food sources of prebiotics you can incorporate to support your microbiome. The role that resistant starch plays in gut health. Why eating seasonally can have a positive impact on your health. Probiotic foods you can add into your diet. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Organifi.com/Model -- Use the coupon code model for 20% off! Eatsmarterbook.com -- Order your copy today! 7 Major Factors That Control What Calories Do in Your Body – Episode 451 * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

The quality of your microbiome has the capacity to impact every part of your health. Gut health is scientifically proven to affect our mental health, susceptibility to chronic illnesses, and even our capability to fight off infections. At a time when the function of our immune system is especially vital, this is a conversation that we need to be having. One of the foremost experts in the field of gut health is Dr. Steven Gundry. Dr. Gundry is a researcher, bestselling author, and practicing physician who has dedicated his life’s work to helping people take control of their health. His work is focused on simple nutrition and how it affects the microbiome. On this episode of The Model Health Show, Dr. Gundry is sharing how you can reduce inflammation and improve your gut health so that you’re better suited to fight viral infections. This episode contains conversations on leaky gut, food quality, and small, uncomplicated changes you can make to improve your immunity. I hope this episode empowers you and reminds you of your agency over your well-being and your life. In this episode you’ll discover: The importance of the human virome. What bacterial phages are. How your microbiome is like a cloud computer. The root of the word pasteurization. How the human genome compares to other species. What the holobiome is. The role vitamin D plays in the functionality of the immune system. Why vitamin D supplementation is especially important for black and brown folks. The link between chronic illnesses and leaky gut. How rationing during World War II impacted the health of Americans. What green force life energy is. How food quality can help us coexist with viruses and bacteria What you need to know about disinfectant products. Why peanut allergies are more prevalent now. How fasting can make your immune system stronger. One small change you can make to improve your ability to fight infections. Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code model for 20% off! Onnit.com/model -- Get your optimal health supplements at 10% off! The Meaning Behind Skyrocketing COVID-19 Cases with Dr. Alan Preston – Episode 423 What Is Stress Doing to Our Immune Systems? With Dr. Bruce Lipton – Episode 445 Books by Dr. Steven Gundry Gundry MD Supplements Connect with Dr. Steven Gundry Website / Podcast / Facebook / Twitter / Instagram * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

We’ve all heard the mantra “calories in, calories out.” While it sounds like a failproof formula for weight loss, it’s actually a radical oversimplification of nutrition. Not to mention, the saying undermines the innate intelligence and adaptivity of the incredible human body. Behind the scenes, there are many more variables than just calories consumed and calories expended. Today you’re going to learn about seven factors that impact how the body processes and absorbs calories. I’m going to walk you through a useful acronym you can use to remember the things that control how calories behave in our bodies. More importantly, you’re going to walk away with real world, tangible steps you can take to optimize your diet and metabolism. I hope this information empowers you to make more informed food choices, so that together we can shift the paradigm around calories and weight loss. Enjoy! In this episode you’ll discover: What percentage of American adults are metabolically healthy. The definition of the term epicaloric control. How inflammation is linked to chronic diseases. The link between the vagus nerve and how calories are absorbed. What SCFAs are and where they originate from. The types of foods that can reduce inflammation in the gut. How the liver impacts thyroid function. What neuroinflammation is and how it impacts the way calories are processed. How your metabolic rate is like a thermostat. What food can restore function of the blood brain barrier. Why your body is less efficient at burning processed foods. How cooking foods changes their bioavailability. What the thermic effect of food is. How digestive efficiency varies from person to person. The role that the microbiome plays in digestion and calorie absorption. Items mentioned in this episode include: Eat Smarter at Target ⇐ Order your copy from Target! Eatsmarterbook.com ⇐ Order your copy today! Organifi.com/Model ⇐ Use the coupon code model for 20% off! Onnit.com/model ⇐ Get your optimal health supplements at 10% off! The Secret History of the Calorie – Episode 442 * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation

You already know the power that food has to affect your body composition and metabolism. But have you ever thought about how what you put on your plate impacts the way your brain functions? The latest data shows us that the way we eat can improve our mental capacity, ward off cognitive diseases, and improve memory and focus. On today’s show, I’m going to walk you through the powerful science on neuronutrition from my new book, Eat Smarter. You’re going to learn specific foods and nutrients you can add to your diet that are scientifically proven to boost your brain power. This episode is jam-packed with the latest science to help you feel empowered and informed in your food choices. I hope this information will inspire you to make realistic, impactful additions to your plate so you can build a better, smarter, healthier brain. So listen in, take good notes, and transform your brain function! In this episode you’ll discover: What the most valuable object in the universe is. The percentage of your caloric intake that your brain consumes. What neuronutrition is. How the blood brain barrier actually works, and why it matters. What percentage of the brain is made up of water. Which micronutrient is the most powerful and the most overlooked. How dehydration can impact your mental function. What brain plasticity is. The number one mineral deficiency, and how it affects cognitive performance. What percentage of the brain is comprised of fat. The difference between storage fats and structural fats. How saturated fat contributes to human brain development. The role that DHA and EPA play in brain health. Why it’s important to eat food that our DNA has connections to. How ALA differs from DHA, and what you need to know about its conversion. What phospholipids are. Which real food source is the champion of phospholipids. How medium chain triglycerides contribute to brain health and longevity. The relationship between sugar and insulin resistance in the brain. Items mentioned in this episode include: Eatsmarterbook.com -- Order your copy today! * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation