The Model Health Show

What holds you back from becoming your best self? What are the limitations and excuses that you see in your path? Chances are, those limits are self-imposed. Your potential is immeasurable, but for some reason, we tend to unconsciously self-sabotage.  I know I am guilty of this, and you too have done it. We all have the habit of holding ourselves back with limiting beliefs. It’s simply in our nature. But if you want to reach your potential and become your best self, you have to start identifying and challenging those self-inflicted limits.  Today I want to share my story of overcoming deeply ingrained beliefs from my childhood and taking authority over my own story. I’m also going to share three tips to help you break through your limiting beliefs. I hope this episode will inspire you to become the author of your story so that you can reach your goals and become your best self.  In this episode you’ll discover: How self-imposed limits stop us from reaching our goals.  The main two reasons why we struggle in life. How my life changed when I experienced health struggles.  Where you should turn to for empowering advice.  How to take your power back and become the author of your own story. What your brain’s natural tendency is, and how to use it to your advantage. How to consciously change your own story. The importance of falling in love with the process of change. How a mindset shift can lead to physical results. Three tips to help you break through your limiting beliefs. Why cultivating a vision of your end goal is so important.  How to schedule affirming thoughts and ideas into your day. Why optimizing your living space can promote good help.  How being aware of your thoughts can help you change your reality. The importance of finding purpose through serving others. 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! Treating Back Pain and Incurable Diseases – Episode 12 Reclaim Your Time & Build Your Life Resume with Jesse Itzler – Episode 312 Demolish Your Limitations & Detox Your Life with Drew Canole – Episode 303 12 Principles to Change Your Brain with Dr. Daniel Amen – Episode 165 * Download The Transcript Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week! Click Here to Subscribe via Apple Podcasts Click Here to Subscribe via Stitcher Click here to Subscribe via Spotify  Click here to Subscribe via Soundcloud

Fitness is often wrongly attributed as the single solitary driver of your overall health and body composition. Movement and exercise are important, but your overall wellness isn’t so one-dimensional; it encompasses sleep, nutrition, stress management, and more.  Your fitness routine shouldn’t be your entire life—it’s just one piece of being a passionate, multi-faceted human being. You don’t need to spend countless hours in the gym in order to create a fit, healthy body. What’s more important is that your exercise routine is effective, functional, and rooted in science. On this episode, we’re highlighting how to build an effective and comprehensive fitness routine. You’re going to hear ten powerful moments from past episodes on building strength, working smarter not harder, building a strong physical foundation, and more. So listen attentively, take notes, and apply the strategies that resonate with you!  In this episode you’ll discover: The definition of eccentric training, and how to take advantage of its benefits.  What movement hygiene is. The difference between flexibility and mobility.  What you can learn from videoing your workouts.  Why you have to earn the right to do certain exercises.  The brain benefits of working out.  Simple exercises you can incorporate into your routine for improved brain function.  How many days per week you should incorporate HIIT.  What muscular compensations are, and how they occur.  The importance of moving your body functionally.  Why simple habits like rest and stretching can improve your body composition.  The power of basic bodyweight movements.  How to get an effective core workout at your desk.  What progressive overload is, and how it can help you get stronger.  How the concept of mechanotransduction works.  The importance of finding your tribe.  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! Eccentric Exercises & Training Your Mind with Steve Weatherford – Episode 272 Essential Components of Any Exercise Program with Luka Hocevar – Episode 275 Exercise Secrets and Building Superhero Bodies with Don Saladino – Episode 280 How to Create a Healthy Brain and a Happy Life with Dr. Wendy Suzuki – Episode 186 Cross Training Secrets and How to Play On with Jeff Bercovici – Episode 295 Redefining What It Means to Be Fit and Healthy with Lita Lewis – Episode 288 The Truth About Your Core Muscles with Katy Bowman – Episode 266 Getting Stronger with Progressive Overload with Dr. Jay Ferruggia – Episode 253 Boost Performance and Prevent Injuries with Dr. Kelly Starrett – Episode 281  Spark by John J. Ratey, MD  The One-Minute Workout by Dr. Martin Gibala Play On by Jeff Bercovici Sleep Smarter by Shawn Stevenson * Download The Transcript Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week! Click Here to Subscribe via Apple Podcasts Click Here to Subscribe via Stitcher Click here to Subscribe via Spotify  Click here to Subscribe via Soundcloud

When it comes to managing your health and finding a nutrition approach that works best for your body, it’s important to remember that what’s common and what’s normal are two different things. Just because certain experiences and symptoms are prevalent in our culture doesn’t mean that they’re ideal.  For instance, well-known commercials insinuate that hanger (being so hungry that you become angry) is a common, laughable state of being. While hanger is a real emotion, it’s not necessarily something you should be experiencing on a regular basis. Controlling your hanger starts with understanding what’s physiologically happening in your body.  On this episode, I’m joined by not one, but two incredible guests! Sarah Fragoso and Dr. Brooke Kalanick are here to share the science behind being hangry. You’ll learn about the five simple steps to balance your hormones, some surprising factors that could secretly be stressing you out, and how to customize your own personal healthy lifestyle with food, exercise, and stress management. Enjoy!  In this episode you’ll discover: Why practicing self-love is critical for your overall health. What it means to own your moment.  How women’s health issues are often overlooked and dismissed.  The difference between common and normal. What ACES stands for, and how it relates to your hormones.  The link between cortisol and insulin.  Main factors that influence chronic inflammation. The two reasons why your blood sugar can rise. A list of secret stressors you may not have considered. How people pleasing can wreck your hormones and your health. Why autoimmunity is more prevalent in women.  The importance of electrolytes and the truth about being hydrated.  Five simple habits you can implement in order to improve your health. What it means to opt out of overwhelm.  How your unique carbohydrate tolerance can change over time. Recommendations for optimal thyroid health.   The power of strength training for hormonal health.   Items mentioned in this episode include:  Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off! Onnit.com/Model ⇐ Get your optimal health & performance supplements at 10% off! Pre-Order Hangry and get your bonus downloads! Connect with Sarah Fragoso Website / Facebook / Instagram Connect with Dr. Brooke Website / Facebook / Instagram * Download The Transcript Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week! Click Here to Subscribe via Apple Podcasts Click Here to Subscribe via Stitcher Click here to Subscribe via Spotify  Click here to Subscribe via Soundcloud

Henry David Thoreau made an insightful point when he wrote, “Live each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influences of each.” Whether you’re in a season of challenges, conflict, joy, or change, each season holds its unique ups and downs. But if we dismiss the hard seasons, there’s a lot of growth and beauty that we could miss.  On this episode, the lovely Anne Stevenson is back to talk about navigating those seasons of life, including her experience moving to the United States from Kenya, and what it was like to transition into motherhood. You’re going to hear Anne’s insights on relationships, productivity, finding a balance with social media, and fine-tuning your focus so that you can put your energy into the things that really matter.  Anne is also answering your questions on finding a workout that you love, how to maintain your family’s healthy lifestyle around the holidays, as well as how we balance working in our business while we work on our relationship. Anne’s story highlights how to step into your power and focus on what truly matters, I hope it will inspire you to embrace the season of life that you’re in.   In this episode you’ll discover: Anne’s experience immigrating to the United States. How experiences from childhood can influence you into adulthood.  The cultural differences between Kenya and the US. Why it’s important to get to the root of your emotions. What it means to make a study of your relationship.  Why Anne decided to take a social media detox, and what she learned from it.  The truth about willpower and changing habits. How Anne created a built-in accountability system during her social media detox.  Tips for undergoing a successful and insightful social media detox. How to add value on social media.  What it’s really like to be married to a creative. How to navigate eating healthy during the holidays.  What it means to understand the seasons of your life. How assessing your goals quarterly can make you more productive. Why you should consider hiring a housekeeping service.   The importance of being patient and kind to yourself.  Items mentioned in this episode include:  Onnit.com/Model ⇐ Get your optimal health & performance supplements at 10% off! Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee! Model Nation ⇐ Join our private Facebook community!  Girl, Stop Apologizing by Rachel Hollis Ultimate Relationship Program by Tony Robbins The 5 Love Languages by Gary Chapman Willpower Doesn’t Work by Benjamin Hardy  We’re Going to Need More Wine by Gabrielle Union  Everyday Enlightenment by Dan Millman  Girl, Wash Your Face by Rachel Hollis  The Sweet Potato Diet by Michael Morelli  5 Keys to an Amazing Relationship with Anne Stevenson – Episode 176 Create a Culture of Health in Your Family with Anne Stevenson – Episode 292 The Science of Setting and Accomplishing Goals with Michael Hyatt – Episode 260 12 Tips for Conquering Distraction and Getting More Done – Episode 307 Everyday Enlightenment with Dan Millman – Episode 329 The Fat Loss Code Connect with me Instagram / Facebook  * Download The Transcript Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week! Click Here to Subscribe via Apple Podcasts Click Here to Subscribe via Stitcher Click here to Subscribe via Spotify  Click here to Subscribe via Soundcloud

It’s easy to get caught up in modern marketing, especially when it comes to nutrition. Here in the US, post World War II advertising led to increased consumption of processed food—including microwave dinners, canned food, and anything considered instant or convenient. And while you can still find many of these products on the grocery store shelves today, there is a huge movement around getting back to basics with our food.  Something I’ve discovered throughout the years of fine-tuning my diet is that we can learn a lot by taking a comprehensive look at which foods our ancestors considered staples. Most coastal countries have been adding the superfood group of sea vegetables to their plates since ancient times. Seaweed and other underwater vegetables have long been known for their nutritional value, and today we’ve got the evidence to back up those claims.  This powerhouse episode provides insights into the powerful health benefits of sea vegetables. You’re going to learn about nutrient density, preventative properties, and other fascinating research. This episode includes different types of powerful nutritional sea vegetables to begin consuming, practical ways to add them to your plate, as well as a few concerns to consider.  In this episode you’ll discover: The global history of eating sea vegetables. What we can learn about nutrition from Okinawans.  Why kelp can help improve your thyroid health. The shocking statistics regarding iodine deficiency.  Different ways to incorporate seaweed into your diet. The health benefits of dulse.  Which seaweed is referred to as the bacon of the sea. The many disease fighting, preventative properties of sea vegetables. What phytoplankton is, and how it can enhance your immune system. Why DHA and EPA are so important for brain health. How sea lettuce can aid in the digestion of beans.  The incredible chelating effects of chlorella.  How chelation works in the body.  The link between fat loss and chlorophyll.  Which superfood has the most protein, gram for gram.  Potential dangers of consuming excess iodine.  What to look for when purchasing seaweed and other sea vegetables. Items mentioned in this episode include:  Thrivemarket.com/modelhealth ⇐ 25% off your entire 1st order + free shipping! Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off! Oceansalive.com/model ⇐ Save 15% off marine supplements with code MODEL! The Sinister 6 Toxic Ingredients in Your Personal Care Products – Episode 262 The Secret Life of Fat with Dr. Sylvia Tara – Episode 350 * Download The Transcript Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week! Click Here to Subscribe via Apple Podcasts Click Here to Subscribe via Stitcher Click here to Subscribe via Spotify  Click here to Subscribe via Soundcloud

What comes to mind when you think about fat? If you’re like most people, you probably associate a negative connotation with that word. But like most things when it comes to health, it’s simply not that black and white. While it’s certainly important to have control over your body fat percentage, fat has been overly demonized in our society. Fat actually plays many critical roles within the body—it can affect the size of your brain, your hormone function, the efficacy of your immune system, and more. Because the function of fat is largely misunderstood, so many people fail when it comes to losing weight. In fact, there’s an entire industry dedicated to teas, pills, and diets that work against the body’s natural mechanisms. Today we’re going to dissect what fat actually is, and its complex role in the human body. And there’s no one better to approach this topic than Dr. Sylvia Tara. In her new book, The Secret Life of Fat, Dr. Tara explores the cutting-edge science behind fat as an organ, its role in the body, and how to work alongside your body’s natural processes. Whether you want to lose fat or gain a better understanding of how your body works, I know Dr. Tara’s work will bring you a deeper understanding of the biology of fat. Enjoy! How human perception of body fat has changed over time. Why fat is an organ like the skin. The link between leptin creation and fat. How your fat and your hypothalamus are connected. Why fat storage is a currency system. The different types of fat and their roles within the body. How brown adipose fat works. Ways to increase your brown fat production. The truth about sumo wrestlers’ bodies. What beige fat is. The link between fat storage and estrogen production. Why it’s actually good to store fat. How fat actually fights to stay on the body. Why yoyo dieting can have long term implications on your body. What the hormone ghrelin does and how it relates to hunger. The link between fat and reproduction. How intermittent fasting can help you boost your fat loss. Why it’s actually harder for some people to lose body fat. 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! 4 Hidden Things That Could Be Destroying Your Sleep Quality – Episode 339 Evening Routines That Enhance Sleep & Accelerate Fat Loss – Episode 216 The Sleep & Fat Loss Masterclass – Episode 298 The Benefits of Cold Thermogenesis – Episode 127 The Secret Life of Fat by Sylvia Tara PhD Connect with Dr. Tara Website/ Facebook/ Twitter * Download The Transcript Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week! Click Here to Subscribe via Apple Podcasts Click Here to Subscribe via Stitcher Click here to Subscribe via Spotify  Click here to Subscribe via Soundcloud

Emerging science regarding the role of the human gut just keeps getting better and more complex. Until recently, most of us considered the digestive tract a simple means of processing food and eliminating waste. But the entirety of the digestive tract spans thirty feet long, and it turns out our amazing gut controls much more than digestion.  The entire body is an integrated, interconnected whole, in which the gut plays a huge role.  The gut has implications on many systems in the body—including hormones, the immune system, and even emotions.  Today we’re joined by an expert on all things gut health, digestion, and integrative medicine. Dr. Jilian Teta is a naturopathic physician, author, and leader in the field of digestive health. She’s here to help us understand the holistic role the gut plays within our bodies and how to optimize its function. So click play, write down what resonates with you, and enjoy!  In this episode you’ll discover: The link between the gut and emotions.  What ENS means.  The two different types of nervous systems and how they work. How stress affects the digestive system (and vice-versa!)  What enterochromaffin cells are, and how they’re related to serotonin levels. Why low serotonin levels can lead to constipation.  What sympathetic overdominance is.  How SSRIs actually work within the body.  The link between trauma and gastrointestinal disorders. Why you should consider going on a daily walk to improve gut health. What the Japanese term shinrin-yoku is, and why you should practice it. The difference between movement and exercise.  How to cultivate a supportive sleep environment.  Simple lifestyle changes you can make to improve your digestive health. The power of meditation.  How orgasms can help you de-stress. Items mentioned in this episode include:  Onnit.com/Model ⇐ Get your optimal health & performance supplements at 10% off! Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee! Natural Solutions for Digestive Health by Dr. Jillian Teta Fix Your Digestion Gut Restoration Program  How Sex Helps You Live a Longer, Healthier Life – Episode 335 Destress Your Gut Academy Connect with Dr. Teta Website / Facebook / Instagram * Download The Transcript Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week! Click Here to Subscribe via Apple Podcasts Click Here to Subscribe via Stitcher Click here to Subscribe via Spotify  Click here to Subscribe via Soundcloud

True wellness is multi-faceted—it encompasses nutrition, exercise, sleep, stress management, and so much more. Interesting research is emerging suggesting that we are healthier (and we live longer) when we have meaning and a sense of purpose in our lives.  But what does it truly mean to have a purpose? This idea has become distorted in our culture. Words like passion and purpose are often overused and misconstrued. Uncovering your purpose is not always an enlightening epiphany. We are all passionate and purpose-driven, but sometimes stepping into that power is easier said than done. The truth is, no one is going to give you permission to live the life that you want. You are not going to be handed your purpose on a silver platter—it’s something for you to discover, and ultimately choose for yourself. On today’s show, you’ll learn three specific steps you can take to diversify your thinking and walk in your purpose. I hope you’ll listen intently, take good notes, and become inspired to fully and authentically step into your unique purpose.  In this episode you’ll discover: How the concept of purpose has changed over generations.  The truth about finding your purpose.  Why it’s so important to diversify your thinking.  What research shows about human brains syncing.  Why surrounding yourself only with like-minded individuals can block your growth.  The importance of learning from others’ wins (and losses!)  How to become an idea machine.  Why you should consider reading more fiction books.  How developing your idea muscle helps you find your purpose.  The importance of learning about and connecting with other cultures.  Three steps you need to take to uncover your purpose.  Why the word passion is often misconstrued.  Where the word passion comes from.  How looking back on your childhood can help you find your purpose.  Why overthinking can stop you from having the life that you want. 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! Transformationalnutrition.com/model ⇐ Take the ITN assessment! The Paradox of Choice by Barry Schwartz Emotional Intelligence with Dr. Daniel Goleman – Episode 237 Emotional Intelligence by Dr. Daniel Goleman The Nature of Consciousness with Mark Gober – Episode 311  Meal Prep Commandments with Kevin Curry – Episode 323 5 Things to Quit Doing in 2019 – Episode 327 Think and Grow Rich by Napoleon Hill * Download The Transcript Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week! Click Here to Subscribe via Apple Podcasts Click Here to Subscribe via Stitcher Click here to Subscribe via Spotify  Click here to Subscribe via Soundcloud

What holds you back from becoming your best self? Maybe you feel like it’s too late to find a career that you’re passionate about. Maybe you believe that you lack the motivation required to get started on your fitness goals, or maybe you simply doubt your worth and abilities. The problem with these limiting beliefs is that not only are they entirely false, but the more we repeat them, the more they take root into our mindset. The key to reaching any goal begins with your mentality, so finding the ability to reprogram negative thoughts can totally change your life. Once you hear Natalie Jill’s story, you’ll know this to be true. From getting started in the fitness industry in her late 30’s to totally transforming the way she thought about health and authenticity, Natalie has unmatchable experience in overcoming the mental barriers that can literally block success and health. Today you’re going to hear Natalie’s insights into overcoming your ego, reframing the way you think about aging, and so much more. Enjoy! In this episode you’ll discover: How Natalie’s personal health problems changed her mindset on aging. The importance of authenticity and sharing your struggles. What false assumed truths are. How to keep your ego in check. What the Transformation Triangle is, and how it can help you reach your goals. Why taking massive action is overrated. The difference between changing your mindset and resisting. What it means to age in reverse. How creating a vision board can help you get in touch with your subconscious. Why validating excuses is a short-term solution. What a Self-Imposed Stops is. How to get clear about your goals. Guidelines for planning your plate and expanding your food choices. What modified fasting is. Why you should consider omitting grains and dairy from your diet for ten days. How gratitude can help you reach your goals. Items mentioned in this episode include: Easemagnesium.com/model⇐ Get an exclusive 15% off here! Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee! Aging in Reverse by Natalie Jill 7-Day Jump Start by Natalie Jill Unprocess Your Diet with Natalie Jill – Episode 156 Protect Your Mental Energy with Cal Newport – Episode 276 Janine Shepherd on Natalie Jill’s Leveling Up Podcast Shawn Stevenson on Natalie Jill’s Leveling Up Podcast Connect with Natalie Website/ Podcast/ Facebook/Instagram * Download The Transcript Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week! Click Here to Subscribe via Apple Podcasts Click Here to Subscribe via Stitcher Click here to Subscribe via Spotify Click here to Subscribe via Soundcloud

Hopefully, by now, you have a lot of powerful tools in your superhero utility belt—smart sleep habits, an exercise routine that you love, mindfulness, and a well-rounded diet that supports your goals. But have you ever thought about travel as a way to enrich your overall health and wellness? We know that vacations can be relaxing, but science shows us that traveling actually has many health-affirming benefits. Travel has been associated with lower rates of heart disease, better mental health, and a greater sense of connectedness. That being said, being away from home and out of your regular routine can take its toll on your body in the short-term. Traveling has been shown to negatively impact your immune system, digestion, sleep schedule, and skin. Today you’re going to learn how to be your best self while traveling. This episode is loaded with ten practical tips you can use to support your body while you’re on the road. You’re going to learn about establishing good sleep habits away from home, how to optimize your digestion, and more. These ten habits have helped me immensely, and I hope you will put them to good use as well so you can feel your best while away from home. In this episode you’ll discover: The link between traveling and heart health. How traveling can make your relationships stronger and more satisfying. The truth about airplane air. Why you should always keep a water bottle with you. How jet lag and time changes can affect your microbiome. Examples of resistant starches (and how they can help you while traveling). When to take digestive enzymes. How to support your microbiome when you travel. Why you should set up a sleep sanctuary wherever you go. How melatonin usage can backfire, and when it’s appropriate to use. Ways to avoid constipation while traveling. How the Puborectalis muscle works. Why you should eat two serving of leafy greens every day. How to find healthy meals while you’re away from home. What kyphosis is. How to support your body’s structure after a long flight or drive. Items mentioned in this episode include: Onnit.com/Model⇐ Get your optimal health & performance supplements at 10% off! Squatty Potty ⇐ Exclusive 15% off the Squatty Potty! Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off! Hydration and Water Masterclass – Episode 73 The Microbiome Solution – With Dr. Robynne Chutkan - Episode 180 Your Body’s Hidden Fat Loss System with Dr. Alan Christianson – Episode 332 The Surprising Connection Between Your Microbiome And Your Lifespan With Guest Dr. Steven Gundry - Episode 336 Improve Your Digestion, Assimilation, and Elimination – Episode 41 Sleep Smarter by Shawn Stevenson * Download The Transcript Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week! Click Here to Subscribe via Apple Podcasts Click Here to Subscribe via Stitcher Click here to Subscribe via Spotify Click here to Subscribe via Soundcloud