The Model Health Show

Movement encompasses so much more than just exercise. Movement involves our anatomy, alignment, functionality, and even our quality of life. Even if you’re not someone who loves practices like running or going to the gym, quality, intentional movement is essential for your body’s overall function. On today’s show, biomechanist and bestselling author Katy Bowman is back to share principles from her new book, Rethink Your Position. You’re going to hear how to transform your daily movement practices in a way that improves your functionality and enriches your life. Katy is a proponent for intentional movement, and a strong believer that movement is for every body.  You’re going to hear about how our sedentary lifestyles and technology-heavy culture impacts our bodies, and simple habits you can implement to improve your functionality. We’ll talk about how movement can improve your resiliency, enhance your relationships, and so much more. As always, Katy’s insights are both enlightening and inspiring. Excited and honored to share this conversation with you! In this episode you’ll discover: What tech neck is. How to use a head ramp exercise to improve your posture. Why your movement and functionality can impact your relationships. How movement impacts your quality of life. What it means to be a chair athlete. The truth about sleeping positions. What it means to rethink your position. Why physical fitness is about much more than appearance. What movement hunger is. How your fitness level can make you more resilient. The relationship between your ribcage and your pelvis. How individual movement patterns and gait accents develop.  The number one exercise you should be doing regularly for cardiovascular support. Why walking is the best exercise for fitness.  The powerful benefits of changing your position. Items mentioned in this episode include: PiqueLife.com/shawn -- Get exclusive savings on bundles & subscriptions! Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! Rethink Your Position by Katy Bowman Connect with Katy Bowman Website / Podcast / Facebook / Instagram 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  

When you think about the benefits of regular physical activity, what comes to mind first? While many folks might exercise to drop a pants size or grow bigger biceps, the true benefits of being physically active extend far beyond vanity metrics. Exercising regularly can improve your immune function, reduce the risk of multiple diseases, improve your brain health, and so much more. On this episode of The Model Health Show, we’re going to dive into the real, science-backed benefits of engaging in regular exercise, beyond the physical side effects like weight loss. You’re going to learn more about the multitude of ways that exercise can impact your health and well-being, including how exercise is protective against the top causes of absenteeism in the workplace, and how movement impacts longevity and cognitive ability. If you want to change your relationship with exercise, you have to understand its inherent value. No matter what your physical body looks like, regular activity can help you improve your functionality, mental health, and overall quality of life. I hope you enjoy this episode on the comprehensive benefits of exercise! In this episode you’ll discover: Why your health is your most valuable asset. How exercise acts as an epigenetic controller. The number one cause of absenteeism in the workplace. How exercise measures up against conventional treatments of depression. Why regular physical activity can increase your resilience. How movement can improve your immune response and reduce inflammation. Two types of training that can reduce risk of injuries. Why being fit is a superpower. How your lymphatic system works, and why movement is essential for its function. The impacts of exercise on brain plasticity. How strength training affects long-term memory. The connection between walking and dementia risk. Why walking is a wonder drug. Specific forms of exercise to engage in to improve your health. How walking can extend your lifespan. Why play is an underrated form of exercise for health and happiness. Items mentioned in this episode include: DrinkLMNT.com/model -- Get a FREE sample pack with any order! Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! Metabolic Health & Mental Health with Dr. Christopher Palmer – Episode 649 The Link Between Exercise & Joy with Dr. Kelly McGonigal – Episode 393 The Truth About Stem Cells with Dr. Robert Hariri – Episode 622 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  

It’s never been easier to access information than it is today. Most of us have access to multiple devices with endless apps and notifications. While in some ways, having a wealth of information at our fingertips can be beneficial, it can also lead to overstimulation, distraction, and disconnection.  On today’s show, you’re going to learn about the importance of tapping into your own mind and intuition. No matter your personal relationship with technology, we can all use practical ways to experience more clarity and to clear away the mental pollution that is so prevalent in our society today. And there’s no one more qualified to speak on this topic than my friend, Dr. Michael Beckwith. Dr. Michael Beckwith is one of the most influential thought leaders in personal development and meditation. He is a bestselling author, speaker, and the founder of Agape International Spiritual Center. Today he’s back on The Model Health Show to share the important principles of mind fasting, how to tap into authentic modes of thinking, the power of leading a life with intention, and so much more.  In this episode you’ll discover: How reductionism in healthcare can lead to misunderstanding. What mind fasting is. The importance of introspection. Why we’re seeing skyrocketing rates of mental health conditions. The relationship between depression and expression. How mentation differs from real thinking. Why you should allow your opinions to change over time. How mind fasting allows you to transcend your ego. Why awareness allows you to choose, rather than react. The number one way to deal with violence. How to begin mind fasting. The power of setting strong intentions. Different types of meditation, and how to get started. Why consistency can benefit your meditation practice. The two greatest techniques of meditation.  Items mentioned in this episode include: Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding! Organifi.com/Model -- Use the coupon code MODEL for 20% off! Take Back Your Mind with Michael B. Beckwith The Technology of Intention by Kim Stanwood Terranova Connect with Dr. Michael Beckwith Website Facebook / Instagram 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  

The human endocrine system is comprised of an entire network of organs and glands that control a myriad of processes in the body. Your endocrine system creates and releases hormones that control everything from your metabolism to your sexual function. And while the body is designed to filter out exposure to chemicals, our modern society is constantly bombarding us with plastics and fragrances that can disrupt the way our endocrine system is designed to function. New York Times bestselling author Darin Olien has dedicated a large portion of his career to researching fatal conveniences—common products and ways of living that are slowly and cumulatively disrupting our hormones and diminishing our health. In his new book, Fatal Conveniences, Darin writes about how common household objects like dental floss, laundry detergent, and mattresses often contain environmental toxins that are wreaking havoc on our bodies. On today’s show, he’s sharing some of the common fatal conveniences that you might be regularly exposed to, including herbicides and pesticides, plastic, fragrance, EMFs, and much more. You’re going to learn how to reduce your exposure to toxic chemicals and how to become more empowered and conscious about your food, water, and household products. I hope you enjoy this interview with Darin Olien! In this episode you’ll discover: What forever chemicals are and how they affect the body. The percentage of the average American’s diet that is made up of ultra-processed foods. How the advent of glyphosate changed our food system. Accessible ways to clean your produce. The problem with plastic packaging on fruits and vegetables. How many personal care products the average woman uses daily. Common household products that contain harmful chemicals. The connection between microplastics and declining sperm counts. What to consider about EMFs. The link between BPA and fertility. What an accumulative body burden is. The definition of greenwashing. How growing your own produce can reduce your chemical exposure. The sneaky chemicals hiding in common floss brands. What fragrance actually is. The number one way to begin reducing your toxic load. Items mentioned in this episode include: Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding! PiqueLife.com/model -- Get 15% off any subscription + free shipping! Fatal Conveniences by Darin Olien Down to Earth with Zac Efron on Netflix Connect with Darin Olien Website / Podcast / Twitter / Instagram Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Download Transcript  

“Let the world know why you’re here and do it with passion.” – Wayne Dyer On this special episode, we’re celebrating ten years of The Model Health Show by highlighting ten of the biggest lessons I’ve learned about growth and success along the way. We’re diving into topics like the power of goal setting and accountability, how to use cultivate success through consistent action, and how to elevate through rewarding relationships. You’re going to hear about important topics like authenticity, excellence, and building resilience. I’m sharing some of the biggest hurdles I’ve had to overcome in order to experience growth. I’m also sharing my heart and mission behind starting The Model Health Show, and what has driven me to continue recording for the past decade. My intent is that this episode inspires you to chase after your goals and ambitions, to understand your unique strengths, and empowers you to serve others in a way that brings you the same sense of fulfillment that I’ve been fortunate enough to experience the past ten years. Enjoy! In this episode you’ll discover: My motivation behind starting The Model Health Show. The power of accountability. Why you should create intentional goals. How to use consistency to create success. Why honoring your uniqueness can help you connect with others. How to utilize the power of the 10,000-hour rule. What it takes to become excellent. The definition of grit. How to ask yourself more empowering questions. The power of establishing healthy, rewarding relationships. Why identifying with issues you care about can help you become successful. The importance of having the ability to question your biases. How to ensure you don’t become dogmatic. Why serving others creates fulfillment. The advantage of becoming fit and healthy. Why taking care of your health can help you serve your purpose. Items mentioned in this episode include: Foursigmatic.com/decade -- Get free instant coffee, just pay shipping! Paleovalley.com/decade -- Get 100% grass-fed beef sticks for only $4.99! 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  

The beauty of creating a routine that supports your wellness is that aside from a few basic tenets, you can choose what types of practices fit your preferences and lifestyle. If you have access to a sauna, it can be an efficient means to reduce stress, enhance recovery, and lower inflammation. Although sauna therapy has been a tradition in certain cultures for thousands of years, it’s also a current trend in the wellness space due to its numerous science-backed health benefits. When my friend, Prince EA, had the idea to start a podcast in a sauna, I was happy to have a conversation with him about all things health. On today’s show, you’re going to hear my interview with Prince EA’s new podcast, Sauna Sessions. We’re going to cover a wide variety of health topics like how vitamin D impacts your hormones, how hydration plays a role in brain function, and simple rules for healthy eating. We’ll talk about the studies behind declining fertility rates and what you can do to boost your reproductive health. You’ll also learn about how environmental factors like epicaloric controllers and epigenetic controls can influence your weight and risk for disease. In this interview, I’ll be sharing some of my personal story of regaining my health, my current fitness routine and how it can fluctuate, and my philosophy on supplementation. We’re also going to cover some nutrition basics, the number one exercise for human health, simple biohacks you can incorporate into your routine, and so much more. This episode is packed with tons of insights you can use to take action on your health today! I hope you enjoy my interview from Sauna Sessions with Prince Ea. In this episode you’ll discover: The health benefits of sauna therapy. How spending time in the sun can improve your hormones. The best foods for boosting your vitamin D levels. What percentage of Americans suffer from chronic illnesses. How epigenetic controllers and epicaloric controllers impact your health. My current fitness routine. Which exercises are essential for human health. The shocking rates of infertility. How walking and testosterone levels are linked. Which processes in the body are negatively affected by dehydration. What percentage of the brain is made of water. How the glymphatic system works. What water induced thermogenesis is. A hierarchy of healthy water sources. How excessive hand sanitizer use can put your health at risk. What chronobiology is. Two tips for healthy eating. My personal stance on supplements. Three biohacks you need to know to enhance your health. Items mentioned in this episode include: DrinkLMNT.com/model -- Get a FREE sample pack with any order! Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! Sauna Sessions with Prince EA Eat Smarter Sleep Smarter 5 Ways That Love Affects Your Health – Episode 660 Power vs. Force by Dr. David R. Hawkins Everyday Enlightenment by Dan Millman 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  

Over the last few decades, the human environment has changed significantly. We’ve introduced new technologies, foods, and inputs into our daily life such as the widespread use of antibiotics, ultra-processed foods, and much more. But what we’ve overlooked is that rapid and extreme changes to our environment have had a negative effect on our microbiome and our overall health. Today’s guest, Tim Spector, is one of the leading experts in the world on the microbiome. Tim Spector is an award-winning scientist and author with an expertise in epidemiology, nutrition, and the microbiome. As the leader of the largest study on identical twins, Tim has a wealth of knowledge on the impact genetics and environment have on human health. On this episode of The Model Health Show, he’s sharing fascinating insights from his newest book, Food for Life. You’re going to hear the latest science on how our nutrition impacts our microbiome ultimately dictates health outcomes. In this interview, Tim is sharing the science behind the human microbiome, including its connection with the immune system, cravings, allergies, and so much more. You’ll learn about how your diet and environment influence your gut health, and tips to support a healthy microbiome. This episode is packed with incredible information on the link between diet and microbial health, and I know you’re going to take away actionable steps to improve your health. In this episode you’ll discover: What digestion transit time is, and what it can tell you about your health. How your gut microbes act as little pharmacies. The many roles and functions of the human immune system. How allergies occur, and why their rates have skyrocketed in recent decades. What blastocysts is, and its surprising impacts on human health. How your microbes can dictate your food cravings and preferences. The real science behind how taste works. Why consuming fermented foods is associated with better health outcomes. How to exercise your taste buds. Details of the Zoe Health Study on Covid-19 symptoms. The truth about the calories in, calories out model. How ultra-processed food impacts your microbiome. Interesting facts about how identical twins’ microbiomes can vary. The importance of having a diverse diet. Five tips to support a healthy microbiome. How many plants you should aim to eat per week. The impact polyphenols have on the microbiome. How to utilize time-restricted eating for gut health. Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs! PaleoValley.com/model -- Use code MODEL for 15% off! Food for Life by Dr. Tim Spector The Diet Myth by Dr. Tim Spector Spoon-Fed by Dr. Tim Spector JoinZoe.com -- Use code MODEL10 for an exclusive discount! Connect with Dr. Tim Spector Website / Twitter / Instagram  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  

As we age, there are a multitude of factors that influence our quality of life. Our nutrition, sleep quality, and movement practices all play a role in how our brains and bodies operate into our golden years. But the latest data affirms that the one factor that has the biggest influence on our health as we age is actually our mindset. Today’s guest, Steven Kotler, is a New York Times bestselling author, human performance expert, and the executive director of the Flow Research Collective, a research organization that is dedicated to studying the science behind human peak performance. Not only does Steven Kotler possess a deep understanding of the science of aging, but he also has the willingness to put his theories to the test. In his new book, Gnar Country, Steven details his experience learning how to park ski at the age of 53—a skill that is thought of to be unlearnable past the age of 35. Today, he’s sharing the insights he learned on his journey, including the keys to peak performance aging, flow state, and proven tools for increasing longevity and human potential. If you want to have a meaningful, vibrant, and long life, you’re going to love this interview with Steven Kotler! In this episode you’ll discover: What flow state is, and how it impacts the brain and body. How to prefrontal cortex reacts to a state of flow. Which neurochemicals react to flow state. The powerful anti-aging properties of flow. How much your creativity can spike during a state of flow. The four-stage process of creativity. Which factors have the biggest impact on longevity. The link between brain performance and thigh strength. A list of peak performance basics. How sleep affects your ability to reach flow state. Three of the best long-term anti-anxiety strategies. Why utilizing a daily gratitude practice can make you more flow prone. How to access the calming effects of exercise. What flow triggers are. The interesting connection between flow and play. Why lifelong learning can preserve brain function. What it means to create a filter for your decisions. How to utilize a multi-tool solution to reach your goals. What stack protocol is. How to achieve peak performance aging. The connection between flow and immune function. Items mentioned in this episode include: Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies! Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs! Gnar Country by Steven Kotler The Art of Impossible by Steven Kotler Stealing Fire by Steven Kotler The Rise of Superman by Steven Kotler Abundance by Steven Kotler GetMoreFlow.com Flow Research Collective Connect with Steven Kotler Website / Instagram 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  

Did you know that balancing your blood sugar can impact nearly every aspect of your health? Your skin, mood, inflammation levels, body composition, and much more are influenced by your glucose levels. If you can learn how to eat in a way that consistently supports stable blood sugar, you can transform your health. Today’s guest, Jessie Inchauspé is a biochemist and international bestselling author who is on a mission to share cutting-edge science in an accessible, approachable way to help people gain power over their health. In this interview, she’s sharing her best science-backed blood sugar management hacks from her new book, The Glucose Goddess Method. Jessie is sharing realistic and practical ways to stabilize your blood sugar levels – without completely overhauling your diet. You’re going to learn the science behind blood glucose and how it impacts various functions in the body. You’ll learn the science behind cravings, the connection between mental health and blood sugar, and four scientifically proven glucose management hacks you can implement to begin improving your health today. Jessie is incredibly knowledgeable on the topic of blood sugar control, and I know you’re going to love the accessible way she shares her expertise. Enjoy! In this episode you’ll discover: How chronic glucose spikes increase cravings & increase the likelihood of weight gain. The role of insulin in the body. Three negative consequences of a glucose spike. What it’s like to be on a glucose rollercoaster, & how it affects your mitochondria. How to encourage your body to go into fat-burning mode. The connection between inflammation and blood sugar. What glycation is and how blood sugar spikes are connected. The fascinating biology behind cravings. Four science-backed glucose management hacks you can use to improve your health. How switching to a savory breakfast can change the course of your entire day. Four main components of a blood sugar-supportive breakfast. How consuming vinegar impacts glucose spikes and insulin levels. The connection between blood sugar spikes and skin health. How Jessie improved her mental health by stabilizing her blood sugar levels. Why feeling good should be your primary health goal. How low glucose levels create a stress response in the body. The science behind how fiber in vegetables can lessen glucose spikes. How moving your muscles after a meal can impact your blood sugar levels. Items mentioned in this episode include: Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies! Organifi.com/Model -- Use the coupon code MODEL for 20% off! The Glucose Goddess Method by Jessie Inchauspé Glucose Revolution by Jessie Inchauspé Connect with Jessie Inchauspé Website / Instagram 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  

We all encounter stress regularly in some capacity. Whether you have past traumas, injuries, or the stress of daily routines, our bodies can easily become overwhelmed by absorbing the hits and blows of life. And while stressful events are often avoidable, what we can focus on is building stronger, more resilient bodies that can recover from whatever life throws our way. Today’s guest is world-renowned coach and fascia expert, Jill Miller. Jill has over 30 years of experience studying corrective movement. She’s here to share her expertise on posture and movement, how to recover faster, and how to build a resilient body with principles from her book, Body by Breath. We’re going to cover the anatomy of the diaphragm, the power of breath, and how to tap into true healing by connecting with your body. You’ll learn about connecting with your parasympathetic nervous system, the body’s natural relaxation response, how to optimize your diaphragm, and so much more! So listen in, take some notes, and enjoy the show! In this episode you’ll discover: What true recovery looks like. Four main tools you can use to increase your parasympathetic tolerance. Why your breath is a built-in reset button. How the human diaphragm works. The connection between your breath and your mindset. What nasal laterality is. How the diaphragm impacts core strength and posture. The role the diaphragm plays during childbirth. How many reps per day the diaphragm performs. The connection between the heart and the diaphragm. Jill’s personal experience with healing and connecting with her body. How proprioception and interoception work. What fascia is. The number of neurons in fascia tissues. How to improve posture. What it means to be resilient. The 5 Ps of the parasympathetic nervous system. Items mentioned in this episode include: Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!  Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! Body by Breath by Jill Miller Roll Model by Jill Miller The Mind vs. The Brain with Dr. Caroline Leaf – Episode 463 Connect with Jill Miller Website / Facebook / Instagram 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