The Model Health Show

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  

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

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

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  

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

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  

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  

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 Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript  

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

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