“The giving of love is an education in itself.” - Eleanor Roosevelt I believe that our relationships are one of the most influential factors in determining our mental health, success, and overall well-being in life. No matter your relationship status or personality type, communicating effectively with others is a critical skill you need to operate in our world today. On today’s show, you’re going to learn how to cultivate high-quality relationships so you can level up your happiness, health, and success.  On this episode of The Model Health Show, I’m sitting down with Jairek Robbins. Jairek is a best-selling author, performance coach, and the president of Success Enterprises. He has taken five years’ worth of relationship courses and today he’s sharing the most impactful principles that you can use to become a master of relationships. This interview is full of actionable steps you can take today to improve your relationships.  You’ll hear exactly how to become a better listener and how to implement the principles of teamwork in any relationship. We’ll talk about how our physiological inputs can affect our communication skills, and how to efficiently verbalize your feelings. I hope these tips will impact the way you communicate and help you connect more authentically with the people around you. Enjoy!  In this episode you’ll discover:  What inspired Jairek to become a master of relationships. How to bring your most authentic self to a first date.  The three things we pick up throughout our lives, and how they evolve over time. What the three different types of stories that inform our lives are.  Why understanding someone’s stories is like gaining an awareness of your heartbeat.  The power of reflecting on the past thirty days.  How our past triggers can impact our relationships. The three components of a great relationship.  How to find alignment with your partner.  The importance of teamwork in any relationship.  Why defining roles and responsibilities can help a partnership flourish. The fastest way to ruin a relationship. Why you should keep a pulse on your partner’s sleep habits. The four steps of listening.  An important rule for communicating your feelings.  How men and women tend to cope with hurt feelings differently. Why a sleep deficit can lead to more conflicts.  The four different reasons why people choose to be in a relationship. What it means to master your craft.   Items mentioned in this episode include:  Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs! Levels.link/model -- Join Levels to learn more about your metabolic health!   Understanding Women by Alison Armstrong  Give and Take by Adam Grant Success Magazine Connect with Jairek Robbins Website / Instagram / LinkedIn  Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically r

TMHS 594: Unlock More Happiness, Health, & Success In Your Relationships - With Jairek Robbins

The food you eat matters, but have you heard about the importance of eating together? In our ever-increasingly busy culture, the ritual of a family dinner is becoming less common. But a growing body of research shows that sitting down at mealtimes with loved ones can have a dramatic impact on our weight, nutrient status, and happiness.  On this episode of The Model Health Show, you’re going to hear about the benefits of gathering around the dinner table for a family meal. We’re going to dive into the specific studies that affirm the importance of eating meals with your family. You’re going to learn how a shared meal can impact the quality of foods you eat, your health outcomes, and so much more.  At a time when we’re all distracted by busy schedules, buzzing devices, and convenience foods, it’s more important than ever to intentionally set aside time for healthy family routines. In this episode, I’m sharing four practical tips you can use to establish family mealtimes and build a culture of health and connection in your home. Enjoy!  In this episode you’ll discover:  How many people die from poor diet each year. The impact our environment can have on our choices. Specific key nutrients that are associated with communal dining.  Why eating with your family can help you make healthier food choices. The connection between childhood health outcomes and family dinners. How many times per week (minimum) you should aim to have a family meal. What percentage of the average American’s diet is ultra-processed food. The link between stress reduction and family meals. What percentage of families eat together on a regular basis. How eating with others can impact the way your body assimilates food. The correlation between eating in front of a screen and increased calorie intake. How after-school screentime can impact kids’ food choices.  The role dopamine plays in our screentime behaviors.  Four practical tips you can use to reap the benefits of family mealtimes.   Items mentioned in this episode include:  Organifi.com/Model -- Use the coupon code MODEL for 20% off! Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs! Eat Smarter   Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript

TMHS 593: The Mind-Blowing Benefits Of Eating With Friends & Family

Have you ever heard the statement that we only use 10% of our brains? This concept is popular in popular culture and motivational speeches, but there’s no scientific data to back it up. The human brain is dynamic and highly complex. The truth is, we use 100% of our brains all the time, even when we’re sleeping.  Although we can’t tap into dormant parts of our brains to unlock our potential, we can optimize our brains and our biology to operate at peak performance. Today’s guest is going to show you how. Louisa Nicola is a neurophysiologist and the founder of Neuro Athletics, a company that helps athletes and top investors achieve peak performance by taking a neurological approach to training. On this episode of The Model Health Show, she’s sharing the fascinating science behind building an athletic brain. In this interview, we’re diving into topics like neurophysiology, gray matter, dopamine, and long-term brain health. Louisa is bringing the data, her unmatched experience in the field of neurophysiology, and actionable steps you can use to achieve peak performance in any area of your life. So listen in, take good notes, and enjoy the show!  In this episode you’ll discover:  What the field of neurophysiology entails. How an EEG is used to measure brain activity.  What separates someone like Kobe Bryant from the average athlete. Why Louisa decided to do brain scans on NFL players. What Neuro Athletics is, and the two major industries they serve. The series of events that occur in the brain when you hit a ball. How juggling can grow the gray matter of the brain.  Why adding variations to physical activity can train your brain.  How the nervous system works.  Three major theories about brain aging.  What percentage of our brains that we actually use.  The importance of sleeping for neuroplasticity.  How to set goals that optimize your dopamine response.  Why curating your social media feed is important for your brain.  How physical activity can starve off Alzheimer’s disease. What percentage of patients with Alzheimer’s disease have a genetic form. The importance of cycling through sleep stages for brain health.  How Ceylon cinnamon can impact insulin levels.  The three domains for achieving peak performance.   Items mentioned in this episode include:  PiqueLife.com/model -- Use code MODEL at checkout for 10% off! DrinkLMNT.com/model -- Get a FREE sample pack with any order!   Sleep Smarter  Eat Smarter  Connect with Louisa Nicola Website / Newsletter / Instagram / Twitter  Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript

TMHS 592: Radically Improve Your Cognitive Speed, Agility, & Overall Performance - With Louisa Nicola

In the fitness world, there are many misconceptions about what it takes to build a strong body. Some of these myths are so pervasive, they could be holding you back or sabotaging your progress. On today’s show, we’re going to clear the air about what’s actually required to build strength and resilience.  Our guest today is Nsima Inyang. Nsima is a lifting coach, professional natural bodybuilder, elite-level powerlifter, and the co-host of Mark Bell’s Power Project. If there’s anyone who knows how to build strength, it’s Nsima – and in this interview, he’s sharing real-world strategies and empowering mindset shifts on human potential.  On this episode of The Model Health Show, Nsima is sharing practical tactics you can use to build a stronger, more resilient, and more functional body. We’re going to talk about how having strong and functional feet can impact other muscles, the importance of creating resilient knees, and the mental benefits of having a physical outlet. This episode is jam-packed with insights on human strength and performance, so listen in and enjoy the show!  In this episode you’ll discover:  A huge misconception about gaining muscle and losing fat. How much protein you need to eat in order to build muscle.  Why Nsima decided not to become a doctor.  The importance of having a physical outlet.  How movement can be helpful for coping with depression.  Why walking is such an underrated tool. What you need to know about foot functionality.  Why many muscle imbalances start in the foot.  Simple habits you can implement to promote foot health.  How to build stronger, more resilient knees.  The life-changing mindset shift of not identifying with your injuries. Why healing is not linear. The importance of building rotational ability.  How to build habits that support your goals.  What a white belt mentality is.  The benefits of walking backward.  How identifying your weaknesses can make you stronger.  Why the sky is not the limit.  Three primary tenets to building a functional body.   Items mentioned in this episode include:  Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies! Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!  Ready to Run by Dr. Kelly Starrett Correct Toes Graham Tuttle, @thebarefootsprinter on Instagram Ben Patrick, @kneesovertoesguy on Instagram  Connect with Nsima Inyang Website /  Podcast / Instagram / YouTube / TikTok  Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript  

TMHS 591: Get Stronger, More Functional, & Pain-Free - With Nsima Inyang

Can you think of a time that you’ve gotten sick because you were stressed? Studies show that emotional stress can be a contributing factor to many conditions, ranging from the common cold to cardiovascular disease. There’s an undeniable link between our thoughts and our physical manifestations, and that’s the topic for today’s show. On this episode of The Model Health Show, stem cell biologist and epigenetic pioneer, Dr. Bruce Lipton, is back to share the truth about how disease is created and how stress impacts the immune system. You’re going to learn how to build an empowering belief system that promotes health, plus four practices you can implement to create a healthy body. We’re diving into topics like the motives of the pharmaceutical industry, how our environment shapes our health, and the science behind the placebo effect.  There is powerful science behind how your beliefs inform your gene expression, and there’s no one better to teach this topic than Dr. Bruce Lipton. It’s not your genes alone that dictate your health outcomes, it’s the biology of belief that determines your destiny. So listen in and enjoy this interview!  In this episode you’ll discover:  How many people are killed by poor diet every year.  The importance of recognizing your agency in your health outcomes. How genetic determinism leads to victimization.  Different types of stem cells, and how they operate.  How your thoughts create chemistry.  The science behind the placebo effect. An important distinction between correlation and causation. Why genes are like blueprints. What percentage of diseases are controlled by genes.  The relationship between genes and environment. Why the nucleus is the gonad of the cell. How a cell membrane and a computer chip are similar. Three main ways that stress can create disease. The prevalence of chronic illness in the United States.  Four things you can do to create a healthy body. How many people die each year from prescription drugs. What percentage of healing occurs from the placebo effect. The role that tonsils play in immunity. Why babies have an instinct to put things in their mouths. The relationship between harmony and health.   Items mentioned in this episode include:  DrinkLMNT.com/Shawn -- Get a free gift with any purchase! Organifi.com/Model -- Use the coupon code MODEL for 20% off! The Soul and Science of Transforming Your Health – Episode 131  The Biology of Belief by Dr. Bruce Lipton Connect with Dr. Bruce Lipton Website / Facebook / Instagram   Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript

TMHS 590: How Your Beliefs Control Your Biology - With Dr. Bruce Lipton

From time to time, we can all feel insecure or inadequate. But if you’re constantly feeling like you’re unworthy, unlikeable, or not good enough, there may be some experiences from your past that you need to reevaluate. Today, my good friend Cynthia Garcia is here to show you how. Cynthia is a bestselling author, an empowering life coach, and the founder and CEO of the Institute of Transformational Nutrition.  On this episode of The Model Health Show, Cynthia Garcia is back to share inspiring insights on how rewriting your stories and breaking through your limiting beliefs can transform your life. We’re diving deep into the process of reframing past traumas, shifting your identity, and creating a deeply fulfilling life. Cynthia is sharing her personal anecdotes and experiences healing trauma, and how you can reframe and overcome any obstacle that life has thrown your way.  This interview provides a thought-provoking conversation on healing, growth, personal development, and so much more. I hope Cynthia’s story reminds you that you are the author of your own story, and that your potential is entirely up to you. So listen in, take good notes, and enjoy this conversation with Cynthia Garcia!  In this episode you’ll discover:  The importance of taking a look at what is possible for your life. How the stories we tell ourselves can hold us back. The power of consciously changing and rewriting your personal stories. How children can adopt a survivor mentality. What feelings of shame can tell you about your past experiences.  Why your thoughts do not create your reality.  The value of choosing the future that you want to create. What it means to own an identity.  How to address your past traumas. Why people with difficult backgrounds often end up becoming successful. How to acknowledge and accept your past traumas.  The importance of taking time to think without distractions.  What it means to take personal responsibility for everything.  The definition of instinctive elaboration, and why it matters. How working with a coach can help you feel in control. Why becoming aware of who you are can aid in your personal development.  The role that education can play in creating a full life.  Why healing and growth are a continuous journey.  What modern life coaching is.   Items mentioned in this episode include:  Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!   PaleoValley.com/model  -- Use code MODEL for 15% off! Themodernlifecoachschool.com/model -- Join the FREE 3-day challenge!   Transform Your Struggles Into Strength with Cynthia Garcia – Episode 519  The Road Less Stupid by Keith J. Cunning  Connect with Cynthia Garcia Website / Facebook / Instagram   Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript  

TMHS 589: Overcoming Traumatic Experiences & Transforming Obstacles Into Opportunities - With Cynthia Garcia

The proverbial expression, “you are what you eat” is one of the wisest and most profound health insights. The food that you eat literally creates the cells in your body, including your blood, your brain, and your skin. And at a time in history when we are surrounded by hyper-palatable ultra-processed foods, going back to the basics of human nutrition is critical for our overall health and longevity. No matter what your diet philosophy is, there are some main tenets you can incorporate to build a stronger body and brain.  On this episode, you’re going to learn some key insights on how your diet affects a multitude of functions in your body, including your metabolism and weight, cognition and memory, and so much more. You’re going to hear some of the studies that I referenced in my book, Eat Smarter, plus applicable takeaways you can use to create a well-rounded, health affirmative diet. This episode is my interview on Empire Podcast with Bedros Keuilian.  We’re diving into specifics like fine-tuning your hydration levels, the science on omega-3 fatty acids, and why magnesium is essential for human health. I’m also sharing the framework behind Eat Smarter, and why it is intended to serve as a unifier for all. I hope you enjoy my interview from the Empire Podcast!   In this episode you’ll discover:  The science behind brain coupling.  Why you should consider the types of people you surround yourself with. How our bodies are literally made from the food we eat.  Why your diet impacts so much more than your weight.  What epigenetic controllers are and why they matter.  The definition of epicaloric control.  How side effects from pharmaceutical drugs can lead to more health problems. Why your microbes can dictate your weight.  How the function of the metabolism can change when we eat processed food. Why the human brain is hardwired to look for problems.   The impacts dehydration can have on your cognition.  A rough estimate of how much water you should be drinking.  The role that electrolytes play in human health.  What the number one mineral deficiency in our country is.  The link between omega 3 consumption and memory.  What neuronutrition is. The effects of DHA and EPA on brain health. Why basic foundational health principles are more important than following a diet.   Items mentioned in this episode include:  Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs! Organifi.com/Model -- Use the coupon code MODEL for 20% off! Instantly Transform Your Mindset with Ed Mylett – Episode 587 Get Yourself in Position to Win with Ozzie Smith – Episode 301  Man Up by Bedros Keuilian Empire Podcast by Bedros Keuilian Eat Smarter   Sleep Smarter  Mask Facts    Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript

TMHS 588: Use These Tips To Improve Your Metabolism, Cognition, & Performance

Everything can change in one moment, with one decision, or one encounter. That’s what my friend Ed Mylett learned when his father got sober after years of suffering from alcoholism. Everything changed when Ed’s dad decided to give sobriety one more try. The truth is many of us are just one step away from the life we want to live.   Today, Ed is back on The Model Health Show to share life-changing principles from his new book, The Power of One More. Ed Mylett is a globally recognized speaker, bestselling author, and serial entrepreneur. In this interview, you’re going to learn why you’re closer to your goals than you think, why invisible progress can be impactful, and how your identity shapes your experiences.  You’ll hear powerful insights on maximizing your time, getting results, controlling your thoughts and emotions, and so much more. No matter what your goals are, Ed’s dynamic insights are sure to inspire and empower you. So listen in, take notes, and enjoy the show!  In this episode you’ll discover:  The dual meaning of one more. Why your experiences are qualifications. How your identity dictates your outcomes. The three ways to shift your identity. What it means to be the one. How the reticular activating system in the brain works.  Why being unrealistic is a positive trait.  The power of the questions you ask yourself.  How to build confidence. What compound pounding is, and why it’s so powerful. The difference between time management and time manipulation. How changing your physiology can change your emotions. What the enemy of execution is.  The definition of a multiplier. How fear and anger are connected. What one more inconvenience means.   Items mentioned in this episode include:  Paleovalley.com/9yearspecial -- Get a bottle of Essential C Complex for $4.99! Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies! The Power of One More by Ed Mylett  Think and Grow Rich by Napoleon Hill  The Power of Intention by Wayne Dyer Connect with Ed Mylett Website / Podcast / Instagram   Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript

TMHS 587: Instantly Transform Your Mindset & Utilize The Power Of One More - With Ed Mylett

We’re all aware of the calories in, calories out paradigm that boils down weight loss to a basic math formula. But is weight management really that simple? Our bodies are complex, highly intelligent systems that operate based on a multitude of factors. While calorie intake and calorie expenditure are factors that influence weight, they don’t paint the entire picture. Things like your metabolism, your digestion, your hormones, and your gut microbiome all can play a role in how your body processes and utilizes calories.  On today’s show, I’m sharing five calorie-free things that can actually cause you to gain weight. You’re going to learn about why calories alone cannot dictate your weight, and how things like stress, sleep, and activity level can change the way your body burns calories. We’ll talk about the function of the metabolism, how things like insulin and inflammation can play a role in weight gain, and so much more.  If you’ve ever counted calories and wondered why you couldn’t lose weight, this episode will be a valuable tool for you to bring your body back into alignment so it can better utilize energy. You’re also going to hear five solutions you can utilize to help your body operate optimally, and in turn, reach an ideal body weight. Enjoy!  In this episode you’ll discover:  The problem with what I learned about calories in college. What epicaloric controllers are. The percentage of American adults that are metabolically unhealthy.  Which factor that’s affecting our weight is the most overlooked. How your stress levels can impact your body composition. The link between cortisol levels and weight circumference. What percentage of physician visits are for stress-related illnesses.  How poor sleep can make you eat more and slow down your metabolic rate. The relationship between sleep and thyroid function. How sleep deprivation can lead to an increase in visceral belly fat. The connection between muscle mass and insulin sensitivity.  How insulin resistance can happen over time. Why having more muscle can make you more resilient.  How chronic inflammation can impact your body weight. The definition of metabolic flexibility.  How hypothalamic inflammation can lead to weight gain.  Why connection is vital for human health. The importance of early morning sunlight exposure. How to incorporate more movement into your routine.  Specific foods you can eat to combat inflammation.  Items mentioned in this episode include:  PiqueTea.com/model -- Use code MODEL at checkout for 10% off! Organifi.com/Model -- Use the coupon code MODEL for 20% off!  The Sleep & Fat Loss Masterclass – Episode 298  Inflammation Masterclass – Episode 497  Sleep Smarter   Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript  

TMHS 586: 5 Calorie-Free Things That Can Cause You To Gain Weight

The almighty scale is a tool that many folks use to track their health and fitness, but it’s just one tool. There are many other measurements of health that can determine how healthy you truly are, including things like sleep quality, metabolic health, body fat percentage, and energy levels. Your weight is just one benchmark, and it in no way illustrates the full out-picturing of your health or your value as a human.   On this episode, Noelle Tarr of Coconuts and Kettlebells is back on The Model Health Show to discuss why focusing exclusively on the scale can actually diminish your health. She’s going to share which biomarkers you should concentrate on instead, and how to focus on true health instead of just the number on the scale. We’re also going to talk about the benefits of exercise, the truth about cellulite, and how women can train in accordance with their cycles.  If you’ve ever unhealthily obsessed over the number on the scale, Noelle’s message will resonate with you. She is truly one of my favorite people, and I hope this episode is empowering and supportive of your goals. So click play, listen in, and enjoy the show!  In this episode you’ll discover:  What percentage of American adults are metabolically healthy.  The problem with how health has been defined in the fitness industry.  Why focusing exclusively on a goal weight can lead to poor health.  The problem with trying to get back to your high school weight. Why fluctuations in weight are natural and normal. The importance of making decisions based on what your body needs.  How stress impacts our physiology.  Important biomarkers (other than weight) you can use to assess your health. The connection between spending time in nature, vitamin D, and wellness. Why managing your stress is a critical piece of overall health. The power of saying no.  Why women need to eat more calories in the second half of their cycle. How exercise can improve your health (whether or not you lose weight!) The link between having an active lifestyle and COVID-19 outcomes. How strength training improves bone density.  Why listening to your body is more important than maintaining a workout schedule. The truth about cellulite.  What the infradian rhythm is, and how women can exercise in accordance with it.  Items mentioned in this episode include:  DrinkLMNT.com/model -- Get a FREE sample pack—just pay shipping!  Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies! Connect with Noelle Tarr Website /  Podcast /  Instagram   Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript

TMHS 585: The Limits Of Using A Scale To Track Weight Loss & The Truth About Cellulite - With Noelle Tarr

Social media provides an avenue for us to connect with loved ones from afar and gives us access to a wide array of resources and information. But did you know that the average person spends three to five hours per day switching between the apps on their phone? While technology can be a wonderful and expansive tool, it’s important that we set boundaries and use it in a way that helps us, not hinders us.  On today’s show, you’re going to discover how social media might be impacting various aspects of your life—including mental health, sleep quality, weight, and productivity. You’ll learn how modern technology is specifically designed to keep you hooked, and how it can affect your psychology. More importantly, you’re going to learn some practical tips you can use to ensure healthy habits with your devices.  While social media might be a relatively new invention, it’s here to stay for the foreseeable future. It’s in our best interests to develop and maintain healthy boundaries that allow social media to supplement our real life. My goal with this episode is to arm you with information and tactics you can use to ensure that technology is a beneficial part of your life. If you’re ready to take control of your devices and apps, this episode is for you.  In this episode you’ll discover:  How many hours per day the average person spends on their smartphone. The statistics on time spent reading. How dopamine is connected to your social media habits. Why our inherent negativity bias makes us more sensitive to negative comments. How social media likes are designed to impact our psychology.  The impact social media can have on your sense of self-value. How comparison on social media makes us more predisposed to depression. The connection between sedentary behavior and social media usage. How our environment can make us more susceptible to addiction.  Why social media is created to break down your self-regulation skills. The importance of cultivating real-world relationships.   How your social media behaviors can impact your sleep quality. What effects our devices have on our circadian clock.  The percentage of Americans that sleep with their phones within arm’s reach. How to remove the temptation of social media while you’re working. Why you should be cognizant of which apps are sending you notifications. The power of setting a screen curfew. What it means to social distance from your phone.   Items mentioned in this episode include:  Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! How Social Media Affects Our Psychology with Adam Alter – Episode 434  Irresistible by Adam Alter   Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript  

TMHS 584: The Shocking Connection Between Social Media, Obesity, & Depression

The human gut is home to trillions of bacteria, as well as other microorganisms that make up the gut microbiome. The health of the gut has been proven to affect immune function, skin health, cognitive ability, and more. If your gut health happens to be out of whack, it can also manifest in many ways beyond obvious digestive symptoms. An imbalanced gut can create symptoms such as cravings, poor sleep quality, and lack of concentration, to name a few.  If you want to learn how to optimize your gut health, this episode is for you. Today’s guest, Dr. Will Bulsiewicz, is an award-winning gastroenterologist, a bestselling author, and a gut health expert. He’s back on The Model Health Show to share five major classifications of gut microbes, what we can learn about our health from our poop, and simple tips to improve your microbiome health.  We’re diving deep into topics like the war on bacteria, the future of personalized nutrition, food intolerances, and so much more. No matter your background, diet, or knowledge base, you can always strive to improve your gut health. And on today’s show, Dr. B is going to show you how!  In this episode you’ll discover:  How prebiotics, probiotics, and postbiotics work.  The revolution that’s taking place in science right now.  How the microorganisms in our gut behave. The role our microbes have played in human evolution. Approximately how many microbes live in our gut. How antibiotics were developed and implemented. A history of the war on bacteria.  What you should know about candida.  How archaea work in the body.  Why destruction is not a sustainable approach to balancing gut health.  Which intestinal parasite is beneficial for the metabolism.  The importance of personalized nutrition. What percentage of our genetic code comes from our microbes. How to know if you’re having gut health problems. What you can learn about your health from your poop.  One of the biggest misconceptions about gut health and bowel movements. How viruses interact with our microbes.  Why challenge and adaptation are beneficial for our bodies. The link between the microbiome and the immune system. Two diet approaches for fixing food intolerances. The importance of consuming fermented foods.    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!  How Your Gut Controls Your Weight with Dr. Will Bulisiewicz – Episode 547 Our Misguided Battle Against Microbes with Dr. Will Buisiewicz – Episode 440 The Fiber Fueled Cookbook by Dr. Will Bulisiewicz  Fiber Fueled by Dr. Will Bulsiewicz  ZOE Connect with Dr. Will Bulsiewicz Website / Instagram / Facebook   Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript  

TMHS 583: Shocking Facts About The Human Gut & What Your Poop Can Tell You About Your Health - With Dr. Will Bulsiewicz

Millions of Americans suffer from digestive problems like acid reflux, irritable bowel syndrome, and constipation. Beyond that, even more folks struggle with conditions like autoimmune disease, food allergies, skin problems, and mood disorders—all of which can be traced back to one root cause: gut disruption. Compromised gut health is a major barrier to good health in our society, but luckily there are a few clear action steps we can take to restore the functionality of our gut.  Integrative gastroenterologist and microbiome expert, Dr. Robynne Chutkan, is back on The Model Health Show to share the latest research on gut health. You’re going to learn the about link between gut health and cognition, how our lifestyle choices shape our microbiome health, and in turn influence our long-term health outcomes. She’s also sharing the three commonly prescribed medications that are destroying your gut health and making you more susceptible to COVID-19. You’ll also hear about specific things you can eat to cultivate a healthy gut.  What I love about Dr. Chutkan is her approach to health and medicine. She is an advocate of root-cause treatment, and empowering and educating patients about their own health. If you’re striving for better health, it all starts in the gut, and Dr. Chutkan is a truly amazing expert in this field. I hope this episode empowers you to take control of your gut health and advocate for yourself. Enjoy!  In this episode you’ll discover:  What psychogenic fecal retention is. The definition of integrative gastroenterology.  How anxiety is linked to the gut.  The link between frequent antibiotic use and cognitive decline.  What to ask your doctor before accepting a prescription for antibiotics. The importance of being an active advocate in your health care.  What polypharmacy is.  Which commonly prescribed medications are making us more susceptible to viruses.  How the ACE receptors in the intestines work.  What happens when you take a proton pump inhibitor.  Why stomach acid is one of the body’s most potent defense mechanisms.   What your microbiome can tell you about your health outcomes and susceptibilities. Why fiber is critical for gut health.  Examples of microbiota accessible carbs. The importance of eating seasonally, and with variety. How NSAIDs can destroy the gut lining.  The problem with overprescribing drugs in the medical community.  What the virome is, and its importance in modulating immune response.  An everyday approach to improving gut health.  The science behind how sleep deprivation increases your risk of viral infections.  Items mentioned in this episode include:  Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! Beekeepersnaturals.com/model -- Save 15% on raw honey & other natural remedies! Gutbliss by Dr. Robynne Chutkan  The Bloat Cure by Dr. Robynne Chutkan  Connect with Dr. Robynne Chutkan Website / Podcast / Facebook / Instagram   Join TMHS Face

TMHS 582: How Antibiotics Can Damage Your Brain & The Microbiome-Covid Connection - With Dr. Robynne Chutkan

Incorporating movement into your routine is one of the key tenets to cultivating a healthy lifestyle. Depending on your preferences, schedule, and capabilities, movement can look different from person to person. While one person might enjoy pumping iron in the gym, others might be better suited to hike outdoors, attend group classes, or dance. It doesn’t matter what your preferred movement type is, what matters is that you find something that works for you.   Today’s guest, Jaja Vankova is an internationally recognized dancer, choreographer, and movement coach who is passionate about teaching folks to incorporate movement and dance into their daily lives. She has starred in the film Step Up, performed in the champion team from America’s Best Dance Crew, and contributed her choreography and dance skills to numerous artists, such as Justin Bieber, Selena Gomez, and Taylor Swift. Jaja is well-known in her industry for her specialty of body control.  On this episode of The Model Health Show, Jaja is facilitating an important conversation on the role movement plays in our lives. You’ll hear why movement is the beginning of life, how it impacts our mental and physical health, how movement is key to communication, and so much more. So listen in and enjoy this episode with Jaja Vankova!  In this episode you’ll discover:  Why movement and dance are a universal language.  The energetic exchange that occurs while dancing.  How babies learn through movement.  The importance of taking deep, conscious breaths. How to use dancing as self-expression.  The way that music can raise vibrations.  Health benefits of fasting.  The importance of utilizing movement for internal health, and not just appearance. Why going outside can improve your energy.  What the social aspects of movement are, and why they matter. Jaja’s experiences with injuries and healing.  Specific healing modalities Jaja utilizes.  Why visualization is so powerful.  How to create a flow state.  Why Jaja’s specialty is body control.   Items mentioned in this episode include:  PiqueTea.com/model -- Use code MODEL at checkout for 10% off! DrinkLMNT.com/model -- Get a FREE sample pack—just pay shipping!  The Hidden Messages in Water by Masaru Emoto Connect with Jaja Vankova Website / Instagram  Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript

TMHS 581: How To Use Movement To Transform Your Health And Mindset - With Jaja Vankova

There’s nothing more rejuvenating than a good night’s sleep. But did you know that there’s an important distinction between sleep quantity and sleep quality? While the number of hours you sleep is an important factor, sleep quality is a critical, often-overlooked element that impacts multiple facets of your health. High-quality sleep is restorative for the body and can influence everything from metabolic function to susceptibility to chronic illnesses.   On today’s show, we’re going to delve into five bad habits that are destroying your sleep quality. Fortunately, improving your sleep quality is something you may be able to control with a few simple tweaks to your sleep hygiene. You’re going to discover some interesting studies on circadian rhythms, melatonin production, the body’s internal thermostat, and more.  More importantly, you’re going to learn about simple changes you can implement today that can make a huge difference in your sleep quality. You’re going to learn about light exposure, temperature regulation, foods to consume (& avoid), and the role that stress levels play in your overall sleep quality. So click play, take advantage of any of these habits you can improve on, and enjoy the show!  In this episode you’ll discover:  How the glymphatic system works.  The number of Americans that are sleep deprived.  Which brain waves are associated with the different sleep stages. How long the average sleep cycle is.  The role of the suprachiasmatic nucleus. How using light-emitting electronics after dark can impact your circadian clock. Tips for reducing light exposure at night.  The ideal temperature for sleeping.  How cortisol levels impact sleep quality.  Why you should think twice before exercising at night.  The connection between cortisol and melatonin.  How eating too close to bedtime impacts your cortisol levels and sleep cycles.  The importance of getting access to natural light.  How movement in the morning can reset your cortisol rhythm. What effects sugar consumption has on sleep.  How alcohol can impact sleep cycles. What the REM rebound effect is.  Why you should set a caffeine curfew. Real food sources to improve the hormones that affect sleep.   Items mentioned in this episode include:   Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!   PaleoValley.com/model  -- Use code MODEL for 15% off!  The Optimal Social Clock for Humans – Episode 569  Sleep Smarter   Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript

TMHS 580: The Biggest Mistakes People Make When Trying To Get A Good Night’s Sleep

When I started The Model Health Show nine years ago, I stepped up to the microphone with a profound passion and desire to teach folks how to create a unique model for their own health and fitness. Nine years later, I’m proud to say that I’m still committed to that mission, and I’m honored by all the experts that have contributed their knowledge and expertise to help you feel more empowered in reaching your health goals.  On today’s show, we’re going to highlight nine of the most powerful moments from fitness experts who have been featured on The Model Health Show over the past nine years. We’re covering strategies, tools, and mindset shifts that will not only help you build your best body, but also contribute to your posture, metabolic health, and longevity. While fitness is not the only component of health, it’s an important component that we can all constantly learn about and improve on.  I hope these nine expert insights contribute to your health and fitness goals. Whether you’re a first-time listener or you’ve been here for almost a decade, I want to thank you for celebrating this nine-year anniversary with me. Thank you for making The Model Health Show a part of your life, and for being a part of my mission. Enjoy!  In this episode you’ll discover:  Which exercise is the most underrated.  Why creating stability is so important in fitness.  How muscle mass impacts metabolic health. A basic template for creating an effective workout routine.  How cardiovascular exercise impacts longevity.  Why walking is a nutrient-dense movement.  The health benefits of walking, and realistic ways to incorporate it into your life. Why it’s important to be strong in a multitude of different ways. The benefits of overloading the body. Why adding muscle mass should be everyone’s goal. A guideline for knowing how much weight you should be lifting.  What the oldest form of strength training is.  How to simplify your workout routine.  What unconventional training is.  The importance of incorporating movement that prevents muscle imbalance. Benefits of using kettlebells, steel clubs, and steel maces.  Which tactic is best for improving posture.  Why taking your health seriously will help you live your best life.  What consistency means when it comes to movement.  The definition of mobility.   Items mentioned in this episode include:  Paleovalley.com/9yearspecial -- Get a bottle of Essential C Complex for $4.99! Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!  6-Pack Secrets & Getting Superhero Fit with Don Saladino – Episode 499 Get Fit Faster by Optimizing Your Psychology with Luka Hocevar – Episode 533 How Culture Controls Our Movement with Katy Bowman – Episode 478 How to Improve Your Strength & Performance with Mark Bell – Episode 363 Getting Stronger with Progressive Overload with Dr. Jay Ferrugia – Episode 253  Unconventional Exercise & Creating an Alpha Brain with

TMHS 579: Use These 9 Fitness Tips To Upgrade Your Body

“Although the world is full of suffering, it is also full of the overcoming of it.” - Helen Keller Pain is an inevitable, universal part of being human. While the challenges that life throws at us can sometimes seem overwhelming, our power lies in our ability to overcome, heal, and grow. If you’ve ever felt mentally and emotionally broken from traumatic experiences, this interview will resonate with you. Today’s guest, Eben Britton, is a former NFL offensive lineman turned yogi, a podcaster, and the author of The Eben Flow: Basic Tools to Transform Your Life. On this episode of The Model Health Show, he’s sharing powerful insights about the ups and downs of life, the importance of healing trauma, and how tapping into your inner truth and power can change everything.  You’re going to hear conversations about the medical culture in major sports leagues, how to change the way you think about pain and suffering, tapping into your unique gifts, and so much more. Eben has a multitude of wisdom and personal experience to share; I hope you’ll listen in and take this interview to heart. Enjoy!   In this episode you’ll discover:  Why meditation is healing. Eben’s experience playing in the NFL. The importance of having confidence.  Why football can’t be played half-heartedly. How writing helped Eben process trauma and begin healing. Why sensitivity is a gift. How cannabis can be used as a trauma reducer.  The importance of asking yourself what is serving you.  How Eben began his meditation practice.  What it means to use your suffering as your gift.   The difference between wrestling and dancing with pain.  Why staying comfortable can stunt your growth. The importance of celebrating diversity.  Why your inner truth is the only truth that matters.  The power of being willing to do hard things.  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! 10 Powerful Ways to Improve Your Confidence – Episode 575  What Does It Take to Stay in the NFL? by Eben Britton The Eben Flow by Eben Britton  Connect with Eben Britton Website / Twitter / Instagram   Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript  

TMHS 578: How To Transform Your Mind, Body, & Mission - With Eben Britton

Gut health is at the foundation of human health—it impacts everything from mental health to blood sugar, to skin health, and more. The more we learn about the impact of gut bacteria on human health and diseases, the more we can make changes that promote vibrancy and healing. One of the pioneers in the space of gut health and the microbiome is Dr. William Davis. Dr. William Davis is a cardiologist, a New York Times bestselling author of the Wheat Belly series, and the author of the new book, Super Gut. In Super Gut, Dr. Davis makes the case that a disrupted microbiome and small intestinal bacteria overgrowth are at the root of a myriad of health concerns. By addressing the dysfunction in the gut, we can improve inflammatory diseases, promote a healthier body composition, get better sleep, and so much more.  In this interview, Dr. Davis is discussing incredible insights on the link between the microbiome and our skyrocketing rates of diseases. More importantly, he’s sharing simple, actionable steps that you can take to cultivate a healthy gut and vastly improve your health. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover:  What hypothalamic inflammation is, and why it matters. The numerous effects of lactobacillus reuteri. Why homemade yogurt is superior to store-bought yogurt.  How overexposure to antibiotics and other drugs is destroying our microbiomes. The problem with wheat and glyphosate. What endotoxemia is.  Why a disrupted microbiome is the root cause of so many of our health conditions. What SIBO is and how it occurs. A gentler method for treating SIBO.  Why eating fermented foods can restore the health of the microbiome.  How your microbial health can impact your dialogue and mood.  The link between inflammation and leaky gut.  How the USDA’s food guidelines are making us fatter and inflamed.  The connection between magnesium, vitamin D, and inflammation. How the overprescription of antibiotics is hurting children.  The biological benefits of breastfeeding.  Specific action steps to heal your gut.   Items mentioned in this episode include:  Organifi.com/Model -- Use the coupon code MODEL for 20% off! PiqueTea.com/model -- Use code MODEL at checkout for 10% off!  Super Gut by Dr. William Davis   Wheat Belly by Dr. William Davis  Undoctored by Dr. William Davis  Connect with Dr. William Davis Website / Facebook / Instagram   Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript  

TMHS 577: Super Gut: The Truth About SIBO, Endotoxemia, & Skyrocketing Chronic Diseases - With Dr. William Davis

We know that people who have underlying metabolic dysfunction, such as type 2 diabetes or obesity, are at a higher risk of developing complications and poor outcomes from COVID-19. When it comes down to the root of what’s causing our underlying susceptibility to this virus, the topic of immunometabolism cannot be overlooked. The growing field of immunometabolism refers to the complex relationship between the immune system and metabolism.  Since the immune system and the metabolism are so closely linked, one of the best things we can do to support the function of our immune system is to optimize our metabolism through cultivating healthy habits. For instance, getting quality sleep, strength training, and eating in a way that optimizes blood sugar can support your metabolism, and in turn strengthen your immune system’s defenses. One of the most prominent voices in the space of immunometabolism and COVID-19 is Dr. Tyna Moore.  Dr. Tyna Moore is a board-certified naturopathic doctor and chiropractic physician. With nearly three decades of experience practicing medicine, Dr. Moore is passionate about teaching folks how to build resilient bodies and take responsibility for their health. This episode contains powerful insights on COVID-19 susceptibility, taking charge of your wellness, and why basic lifestyle changes can have the biggest impact on your overall health. I hope you enjoy this interview with the one and only, Tyna Moore!  In this episode you’ll discover:  What percentage of the average American’s diet is ultra-processed foods. Dr. Moore’s personal experience with chronic illness and viral infections.  The connection between obesity and COVID-19 susceptibility.  Why taking care of yourself is only your responsibility.  The mindset component of chronic pain.  What inflammaging is.  The connection between the metabolism and the immune system.  How viral infections impact blood sugar.  What viral titers are and why they matter.  Why exercise is a protective factor against COVID-19. How fear impacts the brain.  What happened when Dr. Moore gave up alcohol.  Why you should aim to be harder to kill.  The war on good health, and how to take responsibility for your own health.  How emotional baggage can manifest as poor health.  Why we let our ego get in the way of critical thinking.  What it means to trust your body.  Why true health is a journey, not a destination.   Items mentioned in this episode include:  DrinkLMNT.com/model -- Get a FREE sample pack—just pay shipping!  Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! Themodelhealthshow.com/tyna COVID mRNA Medications with Dr. Ron Brown – Episode 477 Themodelhealthshow.com/covidreport Subscribe on YouTube Connect with Dr. Tyna Moore Website /  Podcast / Instagram   Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify

TMHS 576: Immunometabolism & The Impact Of Alcohol During The Pandemic - With Dr. Tyna Moore

Did you know that a healthy self-esteem is associated with better health outcomes? Studies show that people who possess a positive sense of self-worth have fewer mental health conditions, tend to live longer, are generally healthier overall. This is due in part to the fact that the beliefs we hold about ourselves dictate who we are, how we operate in the world, and ultimately our potential in life.  Since our sense of self-worth impacts our lives on such a profound scale, it’s essential that we cultivate the knowledge and skills necessary to build confidence. Our self-esteem is not an inherent, fixed trait; it’s something that we can grow and develop over time.   On this episode of The Model Health Show, you’re going to learn about ten practical ways you can build your confidence and self-esteem. You’ll hear about daily habits you can implement, mindset shifts to adopt, and why now more than ever, building up your self-worth is of utmost importance. I hope this episode empowers you and arms you with the information you need to cultivate a healthy sense of self-worth.  In this episode you’ll discover:  How your belief system shapes your reality.  The connection between low self-esteem and mental health conditions. What the true definition of self-esteem is.  The number one driving force of the human psyche. How to keep the promises you make to yourself. The importance of surrounding yourself with empowering, valuable people. How to wisely use the gift of contrast to set standards for yourself. What it means to advocate for yourself. How to strengthen your “no muscle.” The dark side of people-pleasing. How to teach your children about self-esteem and boundaries. What we can learn about human nature from the Milgram study. How your diet and your confidence are related. The link between insulin resistance and sleep deprivation.  Why you should make personal development part of your daily routine. What it means to practice being authentic and congruent with who you truly are.  How to utilize comparison in a healthy way, without letting it diminish you.  The best way to build mental resilience. How helping and serving others can build up your self-worth.  Items mentioned in this episode include:  Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! PaleoValley.com/model  -- Use code MODEL for 15% off! Get Financially Fit & Upgrade Your Identity with Ed Mylett – Episode 282 Increase Your Life Force with Tony Robbins – Episode 557  Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud  *Download Transcript

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