The Model Health Show

“One word frees us of all the weight and pain of life: that word is love.” - Sophocles There’s no bigger influence on your well-being and success than the health of your relationships. This time of year is all about showing affection through chocolate and flowers, but if you actually want to create a deeper connection in your relationship, it’s going to require more effort and growth. On this Masterclass episode, you’re going to hear 10 specific strategies you can utilize to help deepen your relationships and create stronger connections. This episode contains tips on how to make your relationship a study, the importance of prioritizing apologies and forgiveness, and what it takes to build a lasting relationship. You’re also going to learn about different types of love, how to strike the perfect balance of helping your partner grow, and how to encourage a deeper connection. I hope you’ll take these strategies to heart and implement them year-round. So click play, listen intently, and enjoy!  In this episode you’ll discover: The 7 types of love according to the Ancient Greeks. How to support your partner’s mental and physical health. Why sleep deprivation and hunger can make it harder for us to connect. How love is like a Venn diagram. The importance of showing your partner love and appreciation even when you disagree. Why you should schedule one-on-one time with your significant other. The one question you should ask yourself during a conflict.  Why forgiveness is a holistic process. The two main definitions of authenticity.  How a romantic relationship is like a basketball team. Why you should set goals together in your relationship. The significance of cultivating a feeling of safety in your relationships. Why you should study your partner. How to please your partner (in more than just a sexual way!) Why friendship should be a key component of a romantic relationship. Items mentioned in this episode include: Beekeepersnaturals.com/model ⇐ Get 15% off raw honey & other natural remedies! Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee! How to Stop Being Hangry with Sarah Fragoso & Dr. Brooke Kalanick – Episode 353 How to Use Strategy to Crush Your Goals with Steve Weatherford – Episode 385 How to Elevate Your Relationships with Dr. Eric Thomas – Episode 374 The 5 Love Languages by Gary Chapman * 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 

Have you ever thought about what the true limits of human potential are? For example, one pervasive myth is that we only use 10% of our brains. But that’s not the full story—we actually use 100% of our brains, even when we’re asleep. The problem is, we don’t use our brains at 100% capacity.  What makes the human brain so incredible is that it controls every aspect of your mind and body. From regulating your metabolism and mood to controlling your vision, the brain is a powerful player in your overall health. Today you’re going to learn how to optimize your brain and operate at your full capacity.  New York Best-Selling Author Ben Greenfield is sharing groundbreaking insights from his newest book, Boundless. This interview is an in-depth look into how to truly upgrade human performance through scientifically proven strategies. You’re going to hear how to recover faster, think more clearly, sleep better, optimize your brain, and become boundless. Enjoy!   In this episode you’ll discover: How frequencies can actually heal and change our brains. What the vagus nerve is, and the roles it plays in the human body. How to increase the tone of your vagus nerve. What the mammalian diving reflex is and its importance. The two compounds that create acetylcholine, and how to get it in your diet. What gut smashing is. The benefits of massaging the abdomen as you would other muscles in the body. What neurotransmitter dominance is, and how to address it. The two most important things you can do to care for your neurotransmitters. What it means to be cognizant of your sensory input.  The importance of consuming (or supplementing) B vitamins & amino acids. How to appropriately utilize melatonin.  What sleep hygiene is, and the importance of creating a safe sleeping environment. The two main issues that can create a leaky blood-brain barrier. What you need to know about bio-individuality and nutrition. The recovery benefits of cold therapy. What it means to be boundless in spirit. Items mentioned in this episode include: Onnit.com/model ⇐ Get your optimal health & performance supplements at 10% off! Organifi.com/Model ⇐ Use the coupon code model for 20% off! Tuning the Human Biofield by Eileen Day McKusick SleepStream App Peak Brain Institute Pso-Rite  Sleep Smarter by Shawn Stevenson HBOT USA Boundless by Ben Greenfield Connect with Ben Greenfield 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 

When you hear the term “medicinal mushroom,” you might think it’s just another health buzzword. But the truth is, mushrooms were used by our ancestors for medicinal uses for many generations. The fungi kingdom has far-reaching benefits—including gut and skin health, immune function, cognitive ability, and longevity. There’s no one better to learn about the power of adaptogenic mushrooms from than Tero Isokauppila. Tero is the founder of Four Sigmatic, a wellness company dedicated to elevating your existing routines with superfood medicinal mushrooms. If you’re a longtime listener of The Model Health Show, you know I’m a huge proponent of incorporating these products into your routine.  Today you’re going to learn about how edible superfood skincare can upgrade the health of your skin. You’ll hear about the power that ingestible products have to support a topical skincare routine, why mushrooms are the hottest trend in skincare, and how to make small, sustainable changes to your health. Tero is bringing tons of knowledge to this episode, so be sure to listen in and take good notes on the powerful benefits of fungi! In this episode you’ll discover: Why it can be so difficult to convince children to try new foods. What the four biological kingdoms are. Why nutrition can’t be simplified into a binary of good vs. bad. The three major groups of fungi.  How medicinal mushrooms can affect the microbiome and weight management. Which fungi is known as the queen of mushrooms. The connection between mushroom consumption and gut health.  How reishi can affect sleep patterns. What adaptogens are and how they can increase calmness in the body. Why you shouldn’t aim for perfection with your health goals. How medicinal mushrooms can improve skin health. The truth about absorption of personal care products. How Asian skincare has infiltrated the Western world.   Why black foods are incredible for longevity.  The importance of salt for human health. A conversation on topical beauty vs. ingestible beauty.  How to identify quality mushroom products.  What dual extraction is, and why it matters. The two processes that mushrooms need to be bioavailable.  How coffee contributes to longevity (and some of its drawbacks)!  Why Lion’s Mane can balance out the overstimulation of caffeine. Where the name Four Sigmatic originated from.  Items mentioned in this episode include: Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee! How to Use Strategy to Crush Your Goals with Steve Weatherford – Episode 385 Healing Mushrooms by Tero Isokauppila Santa Sold Shrooms by Tero Isokauppila Sleep Smarter by Shawn Stevenson Connect with Four Sigmatic 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 

Making meaningful and intentional choices with your nutrition is one of the most powerful ways you can influence your health on a daily basis. The way you eat can impact the health of your microbiome, the way your genes behave, and more. But with so much information (and misinformation) out there, it’s easy to become overwhelmed and confused about the best way to nourish your body. Today you’re going to hear a compilation of some of the best nutrition tips from the past 100 episodes of The Model Health Show. These insights cover topics from the biochemical aspect of nutrition to developing a healthy mindset about eating. You’re going to learn about appropriately fueling your metabolism, how to make optimal nutrition choices, and how to become more competent when it comes to food. Most importantly, this episode contains actionable advice you can implement to cover all of your bases, nutritionally. I hope this episode serves as an in-depth resource to support your nutrition, your health, and your life. Enjoy! In this episode you’ll discover: Why it’s necessary to be flexible with your metabolism. The two main rules of metabolic function. What ECGC is, and how to incorporate it into your diet. How food restriction can disrupt your body’s natural intelligence. The problem with assigning morality to food.  How to support your intestinal flora. The importance of eating a wide variety of colors. What it means to eat stressed out foods. The benefits of eating foraged and wild-caught foods. What xenohormetic molecules are, and how they contribute to longevity. Three important questions you should ask yourself before purchasing food. How your liver health can contribute to leaky gut (and how to fix it!)  The role of resistant starches, and sources you can add to your diet. What it means to increase your kitchen IQ. How embracing variety in your diet nourishes your body.  Why you should avoid food that’s purposely engineered to be delicious. Items mentioned in this episode include: Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee! Organifi.com/Model ⇐ Use the coupon code model for 20% off! Breaking Through Metabolic Gridlock with Dr. Jade Teta – Episode 371  How to Eat to Beat Disease with Dr. William Li – Episode 345 Break Free from the Dieting Mentality with Kelsey Heenan – Episode 391  Is Detoxification a Miracle or a Myth? with Dr. Alejandro Junger – Episode 386  Why We Age and Why We Don’t Have to with Dr. David Sinclair – Episode 381  Dangerous Chemicals in Our Food Supply with Vani Hari – Episode 333 Your Body’s Hidden Fat Loss System with Dr. Alan Christianson – Episode 332  Meal Prep Commandments with Kevin Curry – Episode 323 The Science of Flavor & The Dorito Effect with Mark Schatzker – Episode 305  Eat to Beat Disease by William Li, MD  Lifespan by David Sinclair, PhD  Feeding You Lies by Vani Hari  The Dorito Effect by Mark Schatzker  * 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 

Can you think of a type of movement that brings joy to your life? For some people, this might be a more structured type of exercise like weightlifting or Pilates. For others, it might be something simpler like having a dance party with their kids or walking their dog. Either way, there are profound health-giving benefits that are available to you when you engage in movement that brings you joy.  Although our culture tends to put an emphasis on exercise as a weight-loss tool, its benefits go so much deeper than that. Engaging in a form of exercise that you love can also be a way to manage stress, form a sense of community, connect with nature, and help you identify a sense of purpose. Today we’ve got the very best person in the world to talk about this topic—Dr. Kelly McGonigal.  In her new book, The Joy of Movement, Kelly shares how to fall in love with movement and how to reap its benefits in all areas of your life. If you’ve ever thought of exercise as a chore, you’re going to want to hear why movement can add value, meaning, and connection to your life. This episode is jam-packed with value, so listen in, take good notes, and most importantly—enjoy!   In this episode you’ll discover: The effects that walking 30 minutes per day can have on the immune system. How Kelly became interested in studying the psychology of stress.  Kelly’s experience with chronic pain, and how it led her to psychology.  What it’s like to deal with an invisible illness.  Why how we perceive our stress is so important.  What the stress mindset effect is.  Common misconceptions about the effects stress has on the human body.  How to make stress healthier by fine-tuning your mindset. Why exercise is about so much more than weight loss. How engaging in exercise can change the structure of your brain’s reward system. What the joy gap is.  The scientific finding that Kelly considers to be the most interesting of the past decade. How the human brain has evolved to find hard work rewarding.  The truth about a runner’s high.  How movement brings out the best in humanity.  Why exercise can help you experience more meaning in life. The link between endocannabinoids and our ability to experience pleasure.  How movement can be biologically helpful for recovering from addiction. Items mentioned in this episode include: Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee! Onnit.com/model ⇐ Get your optimal health & performance supplements at 10% off! The Willpower Instinct by Dr. Kelly McGonigal The Upside of Stress by Dr. Kelly McGonigal  The Joy of Movement by Dr. Kelly McGonigal TED Talk: How to Make Stress Your Friend by Kelly McGonigal GoodGym DPI Adaptive Fitness  The Joy of Movement Playlist on Spotify  Connect with Dr. Kelly McGonigal 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 

My personal mission is to deliver you content that will inspire, support, and encourage you to live the best year of your life. While having the proper knowledge is an important part of cultivating a healthy and fulfilled life, that knowledge is useless without practical application.   Today you’re going to learn about the disconnect that exists between holding information and actual execution. Father and son duo, Drs. David and Austin Perlmutter, are here to share the groundbreaking information from their new book, Brain Wash. This interview is an insightful look into the physical disconnect that exists in the brain that can hold you back from reaching your goals and living your best life.  In this interview, you’ll hear the latest science on how our brains have evolved over time, and how our modern world has hijacked our ability to make informed and responsible decisions. You’ll learn about the rampant disconnection in our culture, and most importantly, your ability to take control over your mind and consequentially make better decisions, strengthen your relationships, and create healthier habits. I hope this episode will arm you with tips to establish a healthy brain and a happier, more meaningful life. Enjoy!  In this episode you’ll discover: How our brains have evolved and adapted over time. The two parts of the brain that affect the decision-making process. How the prefrontal cortex is tied to empathy and compassion. What disconnection syndrome is. How inflammation disturbs your brain.  Why the brain can get stuck in a vicious cycle of bad decisions.  The average amount of time per day Americans spend online. Why the prefrontal cortex is like an adult in the room.  What the Test of Time tool is, and how it can help you manage your online interactions. How spending time in nature can improve your decision-making skills.  The difference between passive and active social media usage. Realistic and easy ways to practice your empathy.  The major disconnection in our culture between information and execution. How consuming turmeric and DHA can improve your brain’s connections. The role that physician empathy plays in patient outcomes. Why taking back your decision-making skills can help you create results.  How stress and trauma create a disconnect in the brain and affect decision-making. The value that mindfulness and meditation have on the brain’s wiring system.  Items mentioned in this episode include: Organifi.com/Model ⇐ Use the coupon code model for 20% off! Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee! Brain Wash by Dr. David Perlmutter and Dr. Austin Perlmutter  The Hacking of the American Mind by Dr. Robert Lustig The Mozart Effect by Don Campbell Connect with Dr. David Perlmutter Website / Facebook / Instagram  Connect with Dr. Austin Perlmutter Website / Twitter / 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

We tend to dedicate our time and energy to cultivating healthy relationships with the people around us and even ourselves—but have you ever considered what it means to have a healthy relationship with food? Food is such a critical part of our daily lives. Not only do we need it as sustenance, but food can also play a huge role in our culture, nostalgia, and our social lives.  Unfortunately, dieting is prevalent in our society, particularly this time of year. Studies have repeatedly shown that diets simply don’t work. Not to mention, restriction and an amplified preoccupation with food can lead to anxiety and fear surrounding one of our basic human functions: eating!      That’s why this episode with Kelsey Heenan is so powerful and enlightening. Kelsey’s personal relationship with food has evolved over the years from fearful and disordered to healthy, empowering, and mindful. Today you’re going to hear Kelsey’s story of overcoming an eating disorder, and how she is now helping others cultivate a healthy lifestyle with food and exercise. You’ll learn about intuitive eating, ditching food rules, and creating a more mindful experience with food. Enjoy!  In this episode you’ll discover: Why your relationship with food is so unique and powerful. Kelsey’s journey with anorexia nervosa and exercise compulsions.  The moments of clarity that inspired Kelsey to seek treatment.  How Kelsey recovered from her disordered eating patterns.  The powerful and symbolic dream that was a monumental part of her recovery. How Kelsey developed a healthier relationship with exercise.  The basic tenets of intuitive eating.  Why a dieting mentality triggers fear and anxiety.  How calorie counting and macro counting can be a huge trigger for some people.  Why assigning morality to food is unproductive. How restriction and food rules can lead to binging.  The different roles that food can play in our lives.  Why leaving behind the diet mentality is so empowering.  Why facing your food fears can take the power away from disordered thoughts. What it truly means to be mindful about your hunger.  The power of appreciating your own unique body.  Items mentioned in this episode include: Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee! Onnit.com/model ⇐ Get your optimal health & performance supplements at 10% off! The Secret Life of Fat with Dr. Sylvia Tara – Episode 350 Food Vs. Medicine with Dr. Paul Saladino – Episode 379 Carb-Cycling for Fat Loss with Michael Morelli – Episode 212 Functional Training with Eric Leija – Episode 377 If It Fits Your Macros – Episode 233 HIITMAX HIITBURN Connect with Kelsey Heenan 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 

As we enter a new year and a new decade, there’s no better time to take in-depth look at your overall health. Our culture tends to laser focus on nutrition and exercise, but those are just two pieces of a larger, more complex picture. Your overall health snapshot encompasses so much more than the foods on your plate or the hours you log in the gym. Most of us live a full and busy lifestyle, which overtime creates a state of depletion and burnout in our bodies. New York Times Best Selling Author, Dr. Kellyann Petrucci knows firsthand the struggles of being overworked, overstressed, and feeling depleted. Her new book, Dr. Kellyann’s Cleanse and Reset was inspired by her personal anecdote of overcoming burnout and regaining her health.  Today you’re going to hear about how a cleanse can help you beat fatigue and depletion, and leave you feeling vibrant and restored. Dr. Kellyann is sharing how you can feed your DNA the food it craves, and how maximizing your nutrition can help you function at optimum levels. You’re also going to learn about healing your gut, reducing inflammation, and becoming more efficient at burning fat. Dr. Kellyann wants to help change the paradigm around cleansing and detoxing, and I hope this interview will inspire you to feel your best in 2020!  In this episode you’ll discover: Why you need to make flexibility and adaptability part of your routine in 2020. How visiting a bookstore can help you identify your passions.  What inspired Kellyann to pursue naturopathic medicine.  How burnout is affecting many successful people today. Why you should set strict boundaries with your devices.  Common indications that your body needs a reset.  How to eat in a way that your DNA craves.  Why optimizing your nutrition can improve your brain function.  The importance of supplying your body with high-quality protein. How glycine can help you lose fat and simultaneously maintain muscle mass. What collagen is and why it matters for human health and longevity.  The three main principles Kellyann uses to help her patients feel better.  How collagen helps with insulin regulation.  The truth about detoxes, and how to think of them differently. Two main reasons why drinking infused water can be so impactful. The link between collagen consumption and healthy skin.  How bone broth can be beneficial for achy joints. The undeniable health benefits of gelatin.  How dry brushing works, and why you should incorporate it into your routine.  Items mentioned in this episode include: Organifi.com/Model ⇐ Use the coupon code model for 20% off! Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee! Dr. Kellyann’s Cleanse and Reset by Dr. Kellyann Petrucci Dr. Kellyann’s Bone Broth Diet by Dr. Kellyann Petrucci  Dr. Kellyann’s Bone Broth Cookbook by Dr. Kellyann Petrucci  The 10-Day Belly Slimdown by Dr. Kellyann Petrucci  Dr. Kellyann Petrucci on PBS  Limitless Connect with Dr. Kellyanne Petrucci 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 

“We don’t stop playing because we grow old; we grow old because we stop playing.” – George Bernard Shaw  When was the last time you engaged in play? On some level, kids (and even animals!) understand the release that comes with play, but as adults, we tend to overlook and neglect its importance. Adults need to play too, and studies show that playing can influence the expression of over 1200 genes in our brains.  Playing can be an effective way to destress from your hectic lifestyle, stimulate your creativity, and improve your relationships. This concept is highlighted in Aaron Alexander’s new book, The Align Method. Today Aaron is sharing how often overlooked concepts like play, posture, and alignment can have far-reaching impacts on our overall health.  You’ll learn about exercises you can use to feel your best, the link between posture and emotions, and the power of cultivating a physical relationship with yourself. I hope this interview inspires you to think differently about how the subtle things you do every day can impact your health and happiness. Enjoy!  In this episode you’ll discover: How Aaron’s insecurities got him interested in health, and how his motive has shifted.  Why changing your environment can have a powerful impact on your well-being. How your posture can mirror your emotions. What mechanotransduction is.  The importance of play for human happiness.  Examples of positions the body naturally wants to experience. The link between social engagement and the body’s autonomic nervous system. How play teaches us about boundaries and respect.  What neuroception, interoception, and proprioception are.  A simple exercise you can use to observe your internal world.  The power of listening to your body.  Why you should think of your body like a cell phone. What proprioceptive neuromuscular facilitation is.  The power of cultivating a physical relationship with yourself. Why the term “monkey bars” is a misnomer.  What practicing hanging can do for your body’s functionality.  How harboring shame can limit you. Items mentioned in this episode include: Onnit.com/model ⇐ Get your optimal health & performance supplements at 10% off! Organifi.com/Model ⇐ Use the coupon code model for 20% off! Finite and Infinite Games by James Carse Man’s Search for Meaning by Viktor Frankl Muscles and Meridians by Phillip Beach  Where to Invade Next by Michael Moore Shoulder Pain by Dr. John Kirsch  Get Rid of a Headache in 30, Exercise Makes You Smarter – Episode 30  The Align Method by Aaron Alexander   Connect with Aaron Alexander Podcast / 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 

Have you ever thought about what happiness actually means, and how you can experience more of it? Science shows us that as long as your basic needs are met, you actually have the capacity to learn to be happier. Like most things in life, you’ve got to put in the work if you want to cultivate happiness on a regular basis.   On today’s show, we’re diving deep into the topic of creating happiness. You’ll learn about the science of happiness, its history throughout human evolution, and how happiness occurs on a biochemical level. You’ll hear about the four core components of happiness, and how to incorporate them into your routine.  Most importantly, you’re going to discover seven strategies (with practical action steps) that you can implement in order to create a more fulfilled, happier you in the New Year!  So listen in, take good notes, and let’s cultivate the art of happiness.  In this episode you’ll discover: The subtle distinction between happiness and pleasure. What positive psychology is.  Which genes contribute to overall happiness. What percentage of genetics is attributed to our life satisfaction.  The three brain structures, and their connection to our emotions.  How your thoughts can influence your emotions.  Why our brains are evolutionarily wired to seek out problems.  Which hormones and neurotransmitters play a part in your happiness.  The four core components of happiness.  How humor trains your brain to seek out joy.  Why you should write down a list of things that make you happy.  The importance of investing in your health.  What it means to have a positive history analysis of your life.  How receiving and embracing compliments can make you happier.  The power of gratitude for overall happiness.  Why it’s so important to be cognizant of your language.  Items mentioned in this episode include: Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee! Organifi.com/Model ⇐ Use the coupon code model for 20% off! Embracing Change & Gaining Emotional Agility with Dr. Susan David – Episode 185 Happiness vs. Pleasure with Dr. Robert Lustig – Episode 240 with Marisa Peer – Episode 387 The Science of Friendship with Dhru Purohit – Episode 384 The Surprising Connection Between Your Purpose, Health, & Success – Episode 380 How to Use Strategy to Crush Your Goals with Steve Weatherford – Episode 385 The Science of Gratitude – Episode 320 Emotional Agility by Dr. Susan David  Food: A Love Story by Jim Gaffigan Connect with me on 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