Inflammation is a necessary part of human biology. It’s a critical function of our immune response that allows us to heal infections and overcome viruses. In fact, inflammation is one of the key components that has allowed us to evolve to this point. Chronic inflammation, on the other hand, is one of the greatest threats to human health. Chronic inflammation is at the root of most chronic conditions, including cancer, diabetes, and cardiovascular diseases. On today’s show, you’re going to learn exactly what inflammation is, how it occurs in the body and its connection with obesity.  This episode is my interview with Lewis Howes on his podcast, The School of Greatness. You’ll hear key insights on neuroinflammation, the science on sleep and cognitive function, and the necessary components for optimal brain function. There are so many powerful insights and impactful takeaways in this interview. So listen in and enjoy this episode from The School of Greatness Podcast!  In this episode you’ll discover: The root of the word inflammation.  An important distinction between acute and chronic inflammation.  How getting adequate sleep can help you reach optimal body composition.  The connection between quality sleep and cognitive performance. What the glymphatic system is.  The number one driving force of the human psyche. Why change can be so uncomfortable.  How the human brain can sync up with others.  The dangers of neuroinflammation. How brain inflammation and obesity create a vicious cycle. What hypothalamic inflammation is.   How your beliefs can affect the way your body processes food. The best time to consume indulgent food.  Three things that can break down the blood-brain barrier.  What structural fats are.  The three primary fats that make up the brain.  Why DHA and EPA are critical for brain health.  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!  Role of the vagus nerve in the development and treatment of obesity COVID-19 Associated Hospitalizations  COVID-19 Demographics  Underlying Medical Conditions Among Adults Hospitalized with COVID-19  The School of Greatness Podcast with Lewis Howes Eat Smarter  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  

In the past century or so, the human life expectancy has increased dramatically thanks to improved environmental factors and advances in modern medicine. But paradoxically, our citizens are sicker than ever. Rates of obesity, type 2 diabetes, and cardiovascular diseases are skyrocketing at an alarming rate.  Today’s guest, Dr. Gabrielle Lyon is one of the leading experts in human nutrition and the founder of the Institute for Muscle-Centric Medicine. She’s back on The Model Health Show to share about the critical role your muscles play in everything from immune function and cancer susceptibility to longevity and healthspan. Dr. Lyon is passionate about optimizing muscle for vitality and long-term health through evidence-based medicine.  This episode contains powerful insights on how your skeletal muscle performs as your body armor and the influence it has on your metabolism, immune function, and other necessary processes in the body. We’re digging into the science behind optimal dietary protein intake, resistance training for longevity, and so much more. I hope you enjoy this episode with the one and only, Dr. Gabrielle Lyon!   In this episode you’ll discover: What a geriatrician is.  The problem with the term longevity. Why skeletal muscle is integral for survivability.  How your skeletal muscle acts as body armor.  The connection between skeletal muscle and insulin resistance.  How body composition and cancer risk are linked.  Why building skeletal muscle is beneficial for the immune system.  The most under-appreciated organ responsible for metabolic control.  Why lack of skeletal muscle is the root of disease.  What interleukin 6 is.  The truth about fasted training.  Why training is so important in mid-life.  The role dietary protein plays in longevity and survivability.  What to consider when looking at nutrient recommendations.  The importance of transparency in science.   Dr. Lyon’s recommendations for resistance training frequency and intensity. What types of folks should utilize post-workout protein.  Items mentioned in this episode include: Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! Organifi.com/Model -- Use the coupon code MODEL for 20% off! Connect with Dr. Gabrielle Lyon Website / Podcast / Instagram / YouTube  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

For decades, cardiovascular exercise was considered the gold standard for losing weight. But new science proves that strength training is actually the most effective exercise for fat loss and overall health. Not to mention, strength training is also a powerful tool for improving your cognitive health, metabolism, and so much more.  Today’s guest, Sal Di Stefano is passionate about teaching folks how to realistically incorporate resistance training into their routine. He is a long-time fitness pro, a bestselling author, and the host at Mind Pump Media. In his new book, The Resistance Training Revolution, Sal Di Stefano outlines why building muscle through resistance training is the key to overall health and longevity.  You’re going to hear powerful insights on why logging hours on the treadmill might be harming your progress, how your body adapts to workouts, and how to set sustainable health goals. Sal is sharing a wealth of knowledge on the benefits of strength training, plus realistic tips for building muscle in a way that works for your lifestyle. If you want to discover more about maximizing your health through resistance training, there’s no one better to learn from than Sal Di Stefano!  In this episode you’ll discover: Why cardio is ineffective for fat loss.  How your body adapts to cardiovascular exercise.  Why you shouldn’t consider calories burned during a workout.  How weight loss plateaus happen.  Why so many people can’t maintain their weight loss over time.  The difference between fat loss and weight loss.  How strength training can improve your cognitive function.  The relationship between muscle mass and insulin sensitivity.  How resistance training impacts hormonal health.  What proprioception is.  The truth about common strength training myths. Why focusing exclusively on appearance can be unhealthy. The reason why motivation alone won’t help you reach your goals. Important questions to ask yourself when setting health goals.  How many days per week most folks should train.  Why sustainable, behavior-based changes are the most impactful. The importance of approaching health from a place of self-love.  How to improve your relationship with food.  The best way to improve your metabolic rate. Why your workouts should be a practice. The ideal frequency for training specific muscle groups.  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! The Resistance Training Revolution by Sal Di Stefano Connect with Sal Di Stefano 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  

Even though the United States is the wealthiest country in the world, we have a glaring problem with accessibility to healthy food. According to the USDA, over 35 percent of households with incomes below the poverty line faced food insecurity in the year 2020. Rates of food insecurity were significantly higher than the national average for single-parent homes, as well as Black and Hispanic families.  Additionally, a 2019 study showed that suboptimal diets were responsible for over 11 million deaths around the world. There’s clearly a huge disconnect between having the access and the knowledge to efficiently fuel our bodies. This is a complex issue and there’s not a straightforward solution. But luckily, there are a few things we can do to start moving the needle in a positive direction.  Our guest today, Kevin Curry, is a renowned food expert, bestselling author, fitness expert, and the mind behind Fit Men Cook. Kevin is on a mission to make healthy food more affordable, and that’s what we’re going to talk about today. Kevin’s going to be defining important terms like food insecurity and food desert, and we’re talking about the role education plays in improving our collective health. You’re going to learn helpful tips for managing your grocery budget, reducing food waste, how to make your food last longer, and much more!  In this episode you’ll discover: The link between poor diet and rates of disease. What you need to know about food shortages. The differences between food hunger, food insecurity, and food desert. Why healthy food is inaccessible in food deserts.  The connection between processed food consumption and obesity. How food companies target children in their marketing.  The importance of defining nourishment.  Why education is an important component of improving our nation’s health. Tips for keeping your grocery bill lower. How to make your produce last longer.  Why eating in restaurants and trying different foods is so valuable.  The importance of honoring culture and heritage in your diet. Kevin’s favorite foods to eat in the summer.  The power of donating to local food banks.  Join TMHS Facebook community - Model Nation Items mentioned in this episode include: WildPastures.com/model -- Get 20% off every box plus an additional $15 off!  Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies! Fit Men Cook by Kevin Curry The Fit Cook Connect with Kevin Curry Website / Facebook / Twitter / Instagram   Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript  

The human immune system is truly at the foundation of human health. And at a time in human history when so many folks are suffering with various diseases and illnesses, it’s critical that we understand the expansive role of the immune system. On today’s show, we’re covering the function of the immune system, how viruses work, and the connection between our microbes and our overall health.  Today’s guest, Dr. Zach Bush, is a physician who specializes in internal medicine, endocrinology, and hospice care. He is an educator on the microbiome and its connection to health and disease. He is also the founder of The Journey of Intrinsic Health and the nonprofit, Farmer’s Footprint. Dr. Bush is passionate about immunity and the larger picture of how our planet’s health impacts human health.  On this episode of The Model Health Show, Dr. Bush is here to discuss the human microbiome, immunity, and viruses. We’re discussing topics like the role of the immune system, the scientific process, and the integration of humans in nature. Enjoy!  In this episode you’ll discover: How much money is spent each year in the US healthcare system.  Why the human body is an ecosystem. The role that microbes play in distinguishing humans from other species.  How our understanding of the immune system has evolved over time.  The purpose of the body’s inflammatory responses. What the role of mitochondria is.  Challenges of germ theory.  The relationship between scientific studies and reductionism. Why curiosity is an important piece of science. How urine can be used in regenerative agriculture.  Why having your first child changes you so much. How Dr. Zack Bush’s career evolved over time.  What spontaneous remission means.  The number one piece of advice from patients on hospice.   Items mentioned in this episode include: PiqueLife.com/model -- Use code MODEL at checkout for 10% off! Organifi.com/Model -- Use the coupon code MODEL for 20% off! The Journey of Intrinsic Health Farmer’s Footprint  Connect with Dr. Zach Bush 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

Our experiences shape so much about us—our beliefs, the way we view ourselves and the world around us, and the way we react in our relationships. But for those of us who had a shaky start to life, luckily, we are not by default destined for a life full of pain. Healing is available, and healing from those challenges can help us live a happier and more fulfilled life.   Today’s guest, Tana Amen, is here to discuss how reframing our past experiences and traumas can improve our relationships and our health. Tana is a New York Times bestselling author, the vice president of Amen Clinics, and a former ICU trauma nurse. Her mission is to help people become stronger in mind, body, and spirit. In her newest book, The Relentless Courage of a Scared Child, Tana shares her journey of turning pain into purpose.  In this interview, you’re going to learn more about Tana’s story of overcoming trauma and critical steps you can take to heal from your past experiences. We’re going to discuss choosing growth over trauma, the importance of nutrition, and the power of setting boundaries and taking responsibility. No matter what challenges you’ve faced in your life, Tana’s empowering approach can help you heal. Enjoy!  In this episode you’ll discover: What you should know about sourcing high-quality olive oil.  The implications of a high adverse childhood experiences score. How generational trauma is often passed down. The far-reaching impacts of chronically high cortisol levels.  What post-traumatic growth is.  How our early experiences shape our blueprints (and how we can change them). What percentage of the average American’s diet is ultra-processed food. The problem with having a cheat day.  How to heal from trauma. What it means to take responsibility.  The importance of setting boundaries.  How the darkest period of Tana’s life became her purpose.  The impact that nutrition can have on every area of your life.  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! The Relentless Courage of a Scared Child by Tana Amen Amen Clinics Connect with Tana Amen Website / Facebook / 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  

Nutrition is a powerful key to human health, but have you ever considered how your dietary choices may be impacting the environment and society at large? Much like the systems in our body, every single component of our world is in some way affected by the food we eat. Today you’re going to hear from Dr. Mark Hyman on the important topic of food as a form of medicine and activism.  Dr. Mark Hyman is one of the most impactful voices in the space of functional medicine and an influential advocate for eating real, whole foods to reverse and prevent diseases. He is also a 14-time New York Times bestselling author, host of The Doctor’s Farmacy Podcast, and the founder and director of The UltraWellness Center. On today’s show, you’re going to hear a compilation of my past interviews with Dr. Hyman. This episode contains powerful insights on how changing our food system can improve everything from disease rates to social justice issues and the health of the planet. You’re going to learn about important topics like soil health and food waste, the truth about common nutrition misconceptions, and what we should actually be eating. Today’s show is packed with essential facts about food, plus realistic tips we can all implement to make a positive, far-reaching impact. Enjoy!  In this episode you’ll discover: How our food system impacts climate change, poverty, violence, and more.  The statistics on obesity in the US and worldwide.  Why food waste is a contributor to greenhouse gases  The connection between soil health and microbial health.  How Big Food corrupts science and preys on children.   What the achievement gap is.  The definition of structural violence. What the biggest nutrition myth is.  The truth about saturated fat.  Why dogma has no place in science.  How cholesterol levels are influenced by dietary fats.   The number one hormone that causes you to gain fat.  What nutritionism is.  The most commonly consumed vegetables in America.  How the human body processes fructose.  The impacts of consuming factory-farmed animal foods.  What you need to know about meat consumption and cancer risk. Five critical principles that apply to most popular diets.  Items mentioned in this episode include: PiqueLife.com/model -- Use code MODEL at checkout for 10% off! WildPastures.com/model -- Get 20% off every box plus an additional $15 off!  PaleoValley.com/model  -- Use code MODEL at checkout for 15% off! Ending Fat Controversy with Dr. Mark Hyman – Episode 193 Battling Conflicting Diet Information with Dr. Mark Hyman – Episode 270 The Soil and Health by Albert Howard Salt Sugar Fat by Michael Moss  Food: What the Heck Should I Eat? by Dr. Mark Hyman  Eat Fat, Get Thin by Dr. Mark Hyman   Connect with Dr. Mark Hyman 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  

What if you could transform your health with a handful of simple, practical steps? Many people believe the myth that a radical, difficult lifestyle change is the only route to wellness. However, the key to health is rarely found in cutting out food groups, shady detox products, or logging hours on the treadmill. Often, it’s the most simple and sustainable changes that lead to lasting results.  On today’s show, I’m sharing the full story of my personal health transformation, including my diagnosis and the journey of mindset shifts and behavior changes that led to results. Specifically, you’re going to learn five specific and practical steps you can take to gain control over your health. These five action steps are attainable, realistic, and you can implement them starting today.  Whether your goal is to change your body composition, minimize symptoms, or reverse chronic illness, these five action steps can help you achieve results. I hope this episode resonates with you and leaves you feeling empowered. So listen in, take good notes, and enjoy the show!  In this episode you’ll discover: The first thing I learned in my university nutrition class.  My health history, including my diagnosis and healing. How the placebo effect works.  The power of seeking a second opinion in our healthcare system. What instinctive elaboration is.  How our bodies are literally made from food.  Which vitamins and minerals are integral for bone health.  What bioavailability means.  How processed foods can impact our metabolic function.  Why the model of calories in, calories out is an oversimplification. The relationship between processed food consumption and cancer risk.  Which bodily processes that water is responsible for.  The two most water-dominant organs in the body. What water-induced thermogenesis is.  The importance of moving your body for vitality and not for vanity. How to slowly incorporate movement into your routine if you’re sedentary. The vital connection between sleep and healing.  How your sleep quality directly impacts your immune function.  Which preventable disease is the number one cause of death in the US.  Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code MODEL for 20% off! DrinkLMNT.com/model -- Get a FREE sample pack with any order!  The Science of Body Fat & Epicaloric Controllers – Episode 530 Eat Smarter  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

In a country where only 12% of adults are metabolically healthy, it’s clear that there’s a disconnect between our behaviors and our bodies’ biological needs. Certain environmental inputs like movement, sleep, sunlight exposure, and whole foods are critical pillars of human health that our genes expect. And when it comes to improving our metabolic health, even making small changes can have a huge impact.  Today’s guest, Dr. Casey Means, is the co-founder and chief medical officer at the innovative metabolic health company, Levels. She’s back on The Model Health Show back to discuss all things metabolic health. We’re diving into topics including the metabolic benefits of reducing your chemical exposure, the power of optimizing your micronutrient intake, and the surprising connections between metabolic function and sexual health.  Dr. Means is truly an expert in the field of metabolic health, and her mission is to help folks maximize their potential by empowering them with tools that facilitate personalized and sustainable lifestyle choices. In this interview, you’re going to learn some realistic lifestyle habits you can implement to optimize your metabolism, no matter your starting point. Please enjoy this interview with the one and only, Dr. Casey Means!  In this episode you’ll discover: What obesogens are.  How chemicals can impact your metabolic function.  The importance of building biologic resilience to endocrine-disrupting chemicals. Simple swaps for reducing your exposure to chemicals.  What percentage of people experience side effects from antidepressants. How choosing organic food can impact your microbiome health.  Why restriction is not the key to building a healthy body. Three ways that micronutrients support cellular processes. How selenium is involved in immune function. The importance of focusing on regenerating the health of our soil. How eating colorful food can impact your micronutrient levels. The role magnesium plays in the body, and how to get more in your diet. What the pillars of healthy gene expression are.  How adequate sunlight exposure can improve your metabolic health. The specific systems in the body that are tied to sexual function.  What cardiometabolic health is.  The link between obesity and sperm count.  What polycystic ovarian syndrome is, and why it’s tied to insulin resistance.  The metabolic effects of consuming breakfast cereal.  Why long-term glycemic variability is not optimal.  Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs! Levels.link/model -- Get exclusive access to Levels continuous glucose monitor!  Happiness vs. Pleasure with Dr. Robert Lustig – Episode 240 Strengthen Your Emotional Agility with Dr. Susan David – Episode 595 Why We Get Sick by Dr. Benjamin Bikman  Levels Website / Blog / Instagram / Twitter Connect with Dr. Casey Means 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

Most folks training the gym are there for one reason: to look good. While there’s nothing inherently wrong with wanting to build a fit, aesthetically pleasing body, it’s not the only reason you should work out. Becoming a stronger and healthier version of yourself is about much more than what your abs look like; it’s also about your mindset, your routines around sleep and nutrition, and your functionality on an everyday basis.  Today’s guest, Gunnar Peterson, is a personal trainer who is recognized for working with professional athletes and celebrities. What I love about his approach is his focus on movements that are critical whether you’re in the gym, in a championship game, or just everyday life. With nearly 30 years in the industry with a focus on functional training modalities, Gunnar is an expert in all things fitness. In this interview, he’s sharing the best principles for building a strong and functional body.  Interviewing Gunnar has been a goal of mine from the beginning of The Model Health Show, and this experience did not disappoint! On this episode, you’re going to hear Gunnar’s background and how he started working with celebrities, the importance of sustainability in any health practice, the power of consistency and intentionality, and so much more. Gunnar is bringing so much knowledge and value to this interview, and I hope this message resonates with you. Enjoy!  In this episode you’ll discover: How having information can help you avoid being a victim. Why Gunnar doesn’t take credit for his clients’ results.  The power of consistency in fitness. Why the gym is the fairest place in the world.  The importance of recognizing your wins.  How a childlike curiosity can help you excel in any field. Gunnar’s story of becoming a trainer and cultivating his education. Why personal training is a service.  The origin story of the toilet In Gunnar’s squat rack.  Why sustainability is the key to any health goal.  The three reasons why people work out.  How focusing on performance in training can improve your everyday life.  The evolution of beauty standards and the ideal body.  What an auditory diet is and why it matters.  Why you should work your body every day. Which specific movements Gunnar has all his clients doing. The importance of having a flexible training plan.  Why you should check in with your body regularly.  The benefits of working with a professional trainer.  Items mentioned in this episode include: Onnit.com/model -- Save an exclusive 10% on performance supplements & tools! Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies! G-Force by Gunnar Peterson Connect with Gunnar Peterson 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