The Model Health Show

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

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

"Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill Adversity is an inherent part of being human. For many folks, this year has been a time of incredible hardship and struggles. No matter what problems you’re currently facing, I hope this episode can remind you of your greatness, your resilience, and your strength to overcome.  There’s no one better qualified to speak about tapping into your inner strength than Shaun T. Shaun is a world-renowned health and fitness motivator and bestselling author who is passionate about helping people tap into their superpowers and transform their lives. But if you’ve ever thought of Shaun as someone who is solely focused on outer appearances, I hope this conversation about inner strength will resonate with you. We’re going to talk about the mental shift that precursors a sustainable physical transformation, the truth about confidence and authenticity, and how you can tap into your potential. Shaun’s story of building strength inside and out is something we can all learn from. Enjoy!  In this episode you’ll discover: Why health and fitness are like a diving board. The role that adversity serves in your life.  Why mental fitness is important for physical fitness. How relying solely on a scale can hinder your mental strength.  The importance of understanding and celebrating your strengths. What it takes to build real, lasting confidence.  Why negativity makes the news.  What your biggest currency is, and how you can use it to push yourself forward. How to be truly authentic.  Why community can enhance your mentality. The importance of active recovery days. Items mentioned in this episode include: Organifi.com/Model  -- Use the coupon code model for 20% off! Onnit.com/model --Get your optimal health supplements at 10% off!  Eatsmarterbook.com -- Preorder your copy today to claim your free 10 video mini-course!  Dig Deeper Nation on Facebook  The SafeSpace by Shaun T Connect with Shaun T Website / Podcast / Facebook / Instagram  * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation 

“Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” – Steve Maraboli At a time when so much of what’s happening in the world is out of our control, it’s easy to feel overwhelmed and anxious. One effective way to combat those negative feelings is to take some ownership over the things we can influence in a positive way. When it comes to your health and fitness, taking control is one of the most empowering and impactful choices you can make. And while the term “control freak” often has a negative connotation, Autumn Calabrese wants to change the narrative and help you become a control freak in the most positive, effective way possible. Autumn is a Beachbody Super Trainer and author of Lose Weight Like Crazy Even If You Have a Crazy Life. On today’s show, she’s sharing how structure and flexibility can coexist in your workout routine and a simple, straightforward strategy for making better food choices.  You’re going to learn about getting in tune with your intuition, how to grow through the uncomfortable seasons of change, and the power of taking back control in your life. Autumn’s mission is to help you feel empowered in your food and exercise choices, and I hope you find this interview helpful no matter where you are on your journey.  In this episode you’ll discover: The story of how Autumn gained weight as a child. Autumn’s experiences with weight loss products.  How pregnancy changed Autumn’s relationship with food.  The problem with messaging on food packages.  How being a control freak can be a strength.  Why you should have flexibility in your workouts. How industrialized food changed the way humans eat. The power of getting back to the basics of nutrition.  How your palate can change over time, and how to introduce yourself to new foods. What the acronym CRAZY stands for.  How to create flexibility within structure.  Why fitness can set an example for the other areas of your life.  Items mentioned in this episode include: Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Organifi.com/Model -- Use the coupon code model for 20% off! Eatsmarterbook.com -- Preorder your copy today to claim your free mini course!  Lose Weight Like Crazy Even If You Have a Crazy Life by Autumn Calabrese Connect with Autumn Calabrese Website / Instagram  *Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation 

One of the first questions people ask when they’re getting to know you is, “what do you do?” Work has become so engrained into identity in our culture. But your job is not your entire identity, it’s just one piece of the multifaceted human being that you are. Job security is never promised, but even less so in 2020. That’s why it’s critical to create multiple streams of income and ensure that your entire identity isn’t contingent on the way that you make money. Today’s guest, Jemal King is back to reframe the way you think about careers and streams of income.  Jemal is one of the fastest-growing personal development teachers in the financial industry. He is the author of 9 to 5 Millionaire, and the owner of four multi-million dollar companies. Jemal’s personal story of creating generational wealth is a true testament to what can happen if you are dedicated, consistent, and driven. Enjoy!  In this episode you’ll discover: What can happen when you declare a goal or mission. How to change the way you think about your career path. The difference between a vehicle and a destination when it comes to money. Why making your profession part of your identity can be damaging.  How to think of your income streams as vehicles.  The importance of making good use of your downtime.  Why your level of exposure directly correlates to your success.  The power of putting intention and crazy faith into the things you want. How you can recreate the vision of your life.  The reason why diversity is so important when it comes to financial wellness. Why job security is an oxymoron. The power of having multiple streams of income.  Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! Eatsmarterbook.com -- Preorder your copy today to claim your free mini course!  9 to 5 Millionaire by Jemal King Connect with Jemal King Website / Facebook / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation 

“You cannot always control what goes on outside, but you can always control what goes on inside.” – Wayne Dyer  At a time when there is so much uncertainty in the world, it’s more important than ever to have some awareness and ownership over our inner world. Our thoughts and routines are critical building blocks not only for our success, but who we are and how we behave on a daily basis.  There’s no better way to take control over your routine than to apply a proven system that has helped tens of thousands of people transform their lives and reach their full potential. Hal Elrod’s The Miracle Morning is a movement that aims to elevate human consciousness, create profound and lasting changes, and transform lives.  On this episode of The Model Health Show, Hal is sharing his incredible story of overcoming, how to take control of your life by changing your morning routine, plus practical strategies you can apply to actually move the needle in a positive direction. So listen in, take good notes, and enjoy this interview with the one and only, Hal Elrod.  In this episode you’ll discover: Why the human brain craves routine and consistency. The philosophy that changed Hal’s life. How The Miracle Morning came into existence.  What happened when Hal taught The Miracle Morning to his coaching clients. The origins of The Miracle Morning Movie.  How to find gratitude amidst pain and suffering.  How Hal fought and beat cancer.  The importance of creating a paradigm shift around adversity.  How changing your perspective can improve humanity.  The real secret to creating long-term, lasting results.  What the two main premises of The Miracle Morning are.  What SAVERS is, and how it can improve your life. The two main problems with most affirmations.  A three-step process for creating practical affirmations.  The benefits of exercising in the morning (even for 5-10 minutes)! Tips for choosing your reading material.  An effective way to journal.  Items mentioned in this episode include: Onnit.com/model -- Get your optimal health supplements at 10% off!  Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Eatsmarterbook.com -- Preorder your copy today to claim your free mini course!  Family & Financial Wellness During Challenging Times – Episode 427 The Miracle Morning by Hal Elrod   The Miracle Morning Movie -- Use code MIRACLE2020 for 20% off!   7 Minute Workout  Connect with Hal Elrod Website / Facebook / Twitter *Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation 

At this time in human history, we’re more stressed than ever. We know that chronic stress leads to a myriad of health problems, including a lowered immune system and increased susceptibility to infections. So how do we break out of this negative cycle and create real change that will lead to longer, healthier lives?  It starts with taking control over our minds. When we’re driven by fear and anxiety, the capacity and strength of our immune system becomes undermined. But when we recognize our innate ability to create our reality, we become stronger, healthier, and more empowered. There’s no one better suited to speak on the topic of the mind-body connection than Dr. Bruce Lipton.  Dr. Lipton is a stem cell biologist, bestselling author, and an internationally recognized thought leader. On today’s show, he’s sharing the powerful science behind how your beliefs inform the expression of your genetics, how to optimize your immune function, and the pertinent steps you need to take in order to change your health outcomes. Enjoy!  In this episode you’ll discover: The shocking amount of money that is wasted in our healthcare system. What epigenetics is.  The definition of genetic determinism, and how it works.  How changing your beliefs can actually alter your genetics.  The role that your nervous system plays in genetic expression.  What percentage of disease is controlled by genes.  How stress interferes with the immune system.  Three fundamental things that shift when the body is under stress.  What percentage of Americans have chronic diseases.  How the human body creates immunity.  Four behaviors you need to practice to protect your immune system.   Which two vitamins you should take daily.  The role of the tonsils (and why babies put everything in their mouths). A link between quantum physics and epigenetics.  Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Epigenetics and the Biology of Belief with Dr. Bruce Lipton – Episode 235 The Biology of Belief by Dr. Bruce Lipton Spontaneous Evolution by Dr. Bruce Lipton  The Honeymoon Effect by Dr. Bruce Lipton  Connect with Dr. Bruce Lipton Website / Facebook / Instagram  * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation 

Navigating the challenges our world is facing right now can be incredibly emotional. Emotions like fear, overwhelm, anxiety, and uncertainty have become daily occurrences for some folks. How we interpret and deal with those emotions impacts how we show up in our relationships, our careers, and our health.  On this episode of The Model Health Show, Dr. Susan David is back to discuss the importance of practicing emotional agility amidst a pandemic. Dr. Susan David is an award-winning psychologist, expert on emotions, and TED Talk sensation. She’s here to share her expertise on normalizing and processing difficult emotions, the importance of self-compassion, and how to better navigate your relationships during stressful times. I hope this episode will help you build emotional agility so that you can handle whatever life throws your way. Because our bodies are a manifestation of our emotions, this topic exudes into every area of our lives. The way that we deal with our emotions matters, and it’s an area we can all constantly improve.   In this episode you’ll discover: What emotional agility is, and why it’s so essential right now.  The definition of forced positivity. How emotion suppression can lead to higher levels of anxiety and depression. The main function of our emotions, and how they can help us adapt. How hustle culture negatively impacts our emotions.  The importance of normalizing difficult emotions.  What bottling and brooding are.  The main question you should ask yourself when you experience difficult emotions.  How we can shift the conversation around mental health.  The importance of practicing gentle acceptance.  How practicing self-compassion can help you through challenges.  Tactile strategies you can use to remind yourself of your humanness.  How to step into greater levels of emotional agility in your relationships.  What it means to bring breadth and depth into your conversations.  How to better label your emotions.  Items mentioned in this episode include: Foursigmatic.com/model -- Use code MODEL for an additional 10% off Black Friday deals which will include up 50% off your favorite products! Onnit.com/model -- Get your optimal health supplements at 10% off!  Embracing Change & Gaining Emotional Agility with Dr. Susan David – Episode 185 TED Talk: The Gift and Power of Emotional Courage by Dr. Susan David  The Emotional Agility Quiz Emotional Agility: Get Unstuck, Embrace Change and Thrive in Work and Life Connect with Dr. Susan David Website / Facebook / Instagram * Download Transcript  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation 

“Happiness is a quality of the soul, not a function of one’s material circumstances.” -Aristotle  How do you respond when you face a challenge in life? Whether you’re facing some truly dark days or simply dealing with first world problems, it can be easy to get caught in a cycle of negative thoughts and patterns. I want to encourage you to take a lighthearted approach and focus on abundance.  Because even when life is hard and you’re up against an obstacle, there is still an opportunity to be found. Today’s guest, Katie Wells, embodies that philosophy. From turning her personal health struggles into a thriving community to getting her mind right in order to set an example for her children, Katie knows a thing or two about turning lemons into lemonade.  Katie is the founder of the renowned website Wellness Mama, bestselling author of The Wellness Mama Cookbook, and a mom of six who is passionate about uplifting and inspiring other families. On today’s show, she’s sharing personal anecdotes about transforming her own health, why mindset is the key to creating sustainable change, and how to cultivate the love of learning in your children. This episode is packed with powerful insights that I hope will resonate with you. Enjoy!  In this episode you’ll discover: How to find the opportunities in challenging situations. What inspired Katie to invest in her health. The importance of taking ownership over your own wellness. Katie’s journey of getting diagnosed with Hashimoto’s (& going into remission!)  How stress and trauma can contribute to inflammation in the body.  The catalyst that encouraged Katie to change her body image. What psychoneuroendocrinology is. The difference between training and working out, & why that distinction can be freeing. Why being conscious of our self-talk matters.  How Katie was able to lose weight by eating more.  Why having clean personal care products matters. The effects that conventional hand sanitizer can have on the microbiome.   How to support your children’s education from home.  Ways you can encourage your kids to get involve in their education.  The silver linings of living through a pandemic.  Items mentioned in this episode include: Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Organifi.com/Model  -- Use the coupon code model for 20% off! Beekeepersnaturals.com/model -- Get 15% off raw honey & other natural remedies! Eatsmarterbook.com <-- Preorder your copy today to claim your bonuses!  Lose Stubborn Fat & Heal Your Thyroid Function with Dr. Izabella Wentz – Episode 220 Your Body’s Hidden Fat Loss System with Dr. Alan Christianson – Episode 332 Mind Over Medicine with Dr. Lissa Rankin – Episode 144 The Body Keeps the Score by Dr. Bessel van der Kolk   The Wellness Mama Cookbook by Katie Wells Wellnesse - Use the code model and get 10% off Natural Personal Care products such as hand sanitizer, whitening toothpaste and so much more. Connect with Katie Wells Website / Podcast / Facebook / Instagram  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation 

No matter your diet or relationship with food, chances are that you think about calories, at least occasionally. From restaurant menus to fitness trackers, we’re constantly being reminded of the significance of the almighty calorie. But have you ever stopped to think—what exactly is a calorie, and how accurate are the numbers we’re continuously being fed?   On this episode of The Model Health Show, I’m taking you behind the scenes of the infamous calorie and how it actually works in real life. We’re diving into the history of how the calorie came to be, and how it became such a pervasive figure in our culture. You’re also going to learn about the numerous factors that influence how your body absorbs and reacts to calories. You’re going to hear the differences that exist in types of food, how they are prepared, and the role your unique metabolism plays in the processing of calories. No matter your history or relationship with calories, this episode will help you gain valuable insights into how your body interacts with the food you eat on a daily basis. Enjoy!  In this episode you’ll discover: One surprising predictor of future weight gain.  The history of the calorie, and how its purpose shifted over time. How food calories are calculated. The difference between calories and kilocalories. Why most calorie counts are inaccurate.  How cooking methods interfere with the calorie content of food. The role digestion plays in the number of calories absorbed. How the different macronutrients are digested by the body.  What the thermic effect of food is.  How digestive strength and enzyme production factors into calorie absorption. The primary function of all living things.  How the advent of fire led to the development of the human brain.  What role the microbiome plays in digestion.  How sleep quality affects the efficacy of the metabolism.  What water-induced hypothermogenesis is.  The main organs that regulate how your body burns calories. How your metabolism changes over time.  Items mentioned in this episode include: Onnit.com/model -- Get your optimal health supplements at 10% off!  Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Eatsmarterbook.com -- Preorder your copy today to claim your bonuses!  * Download Transcript Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud Join TMHS Facebook community - Model Nation