The Model Health Show

Latest Episodes:

How to Easily Program Your Brain Each Morning & the Danger of Cognitive Surrender - With Jim Kwik Aug 31, 2026

Show notes

We live in a very distracted world where technology is always competing for our focus and attention. And now in the age of AI, we’re being trained to outsource our human capacities. Today, we’re going to unpack what this means for our brains and how to use science-backed strategies to take back your mind and intentionally train your brain.

Today’s guest, Jim Kwik is an accelerated learning coach and world-leading expert in brain performance. He’s back on The Model Health Show for a fascinating conversation on how AI is affecting the human brain, how to leverage AI for good, and how training your brain daily can help you reach your goals. Jim’s new book, Limitless Daily, leads readers through 366 digestible morning upgrades to become more focused, productive, and resilient.

You’re going to learn about how to create intentional habits that support your brain and the importance of having a reading habit. You’ll hear why a daily practice is so powerful, how to upgrade your identity, and how to leverage your brain’s natural tendencies to create routines that actually stick. I hope you enjoy this episode of The Model Health Show!

In this episode you’ll discover:

What cognitive surrendering is. (9:01)
Why you need to build your intelligence before you borrow. (10:02)
What digital dementia is. (13:01)
How to use AI in a way that challenges you. (19:25)
What the acronym BUILD means. (22:51)
Why Jim wrote his new book, Limitless Daily. (30:18)
The percentage of the population reads daily. (37:18)
What sleep inertia is and how to leverage it. (37:53)
An example of what you can expect inside Limitless Daily. (43:18)
The power of being on the same page as others. (49:47)

Items mentioned in this episode include:

Piquelife.com/model - Doctor-approved, cutting-edge solutions for your head-to-toe health and beauty transformation. Get exclusive savings on bundles & subscriptions.
Limitless Daily by Jim Kwik - Get your copy of Jim’s new book today!
Connect with Jim Kwik Website / Facebook / Instagram / YouTube

Be sure you are subscribed to this podcast to automatically receive your episodes:

This episode of The Model Health Show is brought to you by Pique.

Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model.

The Truth About Wearable Fitness Trackers, Protein Controversy, & the Biggest Sleep Mistakes to Avoid Aug 26, 2026

Show notes

Understanding and optimizing your sleep can be one of the most effective ways to feel better. This is because your sleep quality impacts everything in your body, from your mood and cognitive function to your hormones and appetite. On today’s show, you’re going to learn about how to improve your sleep habits and sleep wellness with easy to implement strategies.

On this episode of The Model Health Show, you’re going to hear my interview with Jen Cohen on the Habits and Hustle Podcast. In this interview, we’re diving into topics like interrupted sleep and the truth about sleep supplements, insights on wearable fitness trackers and how to know if they’re right for you.

We’re also talking about nutrition topics like counting calories, epicaloric controllers, and what it actually takes to shed unwanted fat. This episode is full of tangible takeaways that are backed by science. I’m grateful to share this interview with you, and I hope you enjoy the show!

In this episode you’ll discover:

Why optimizing your sleep can be the key to better health. (4:52)
How the time of day you exercise can impact your sleep. (6:24)
What melatonin is and its critical roles in the body. (11:12)
The benefits of magnesium and what to consider before you supplement. (18:06)
How to get better sleep with a few small tweaks. (19:41)
Why nighttime screentime can disrupt your hormones. (29:17)
The pros and cons of wearable fitness trackers. (31:41)
How your relationships affect your sleep and your health. (38:10)
The impact that sleep has on fat loss. (49:00)
Why calorie counting doesn’t work, and the science of epicaloric controllers. (55:41)
How walking can aid in weight loss. (1:14:36)
A conversation on supplementation. (1:24:39)

Items mentioned in this episode include:

Boncharge.com/model - BON CHARGE is one of our favorite wellness brands for supporting recovery, sleep, and overall health. Their blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL.
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Habits and Hustle with Jen Cohen - Check out more of Jen’s interviews!

Be sure you are subscribed to this podcast to automatically receive your episodes:

This episode of The Model Health Show is brought to you by BON CHARGE and Wild Pastures.

Your screens are messing with your sleep. BON CHARGE blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL at boncharge.com/model.

High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order at wildpastures.com/model.

4 Mind-Blowing Ways to Strengthen Your Relationship (All Backed by Science!) Aug 24, 2026

Show notes

We know that having healthy social bonds is the best way to improve your health and well-being. For most people, their romantic relationship is the primary form of bond and connection in their life. On today’s show, you’re going to learn about four science backed ways to strengthen your relationship.

On this episode of The Model Health Show, you’re going to learn what science says about building a healthy relationship. You’ll hear about sharing things like media and other experiences can strengthen your relationship, and the power of regularly sharing meals together. You’ll learn about the science of exercising together, and what it means to create a relationship highlight reel.

Not only are you going to learn the science behind each of these tips, but I’m also going to share specific tips for implementing each strategy. If you’re ready to uplevel your relationship, this episode of The Model Health Show is for you! So click play and enjoy the show!

In this episode, you’ll discover:

How shared media can strengthen your bond. (0:57)
What it means to build a shared identity. (1:48)
How shared experiences can create your relationship culture. (2:45)
The link between shared meals and relationship satisfaction. (9:18)
What commensality is. (10:57)
How sharing meals was shown to strengthen marriages. (11:30)
Tips for sharing more meals with your partner. (14:46)
How to create a relationship highlight reel. (18:47)
Specific prompts you can use to strengthen your bond. (22:58)
How exercising with your partner can help you build habits that stick. (24:40)
The benefits of walking together. (27:02)

Items mentioned in this episode include:

Peluva.com/model - Most shoes weaken your feet—these rebuild them. Peluva barefoot shoes are designed to restore natural movement, improve strength, and support long-term health. Get 10% off with code MODEL.

Be sure you are subscribed to this podcast to automatically receive your episodes: 

This episode of The Model Health Show is brought to you by Peluva.

Most shoes weaken your feet—these rebuild them. Peluva barefoot shoes are designed to restore natural movement, improve strength, and support long-term health. Get 10% off with code MODEL at peluva.com/model.

The Biggest Lie About Aging, Movement, & Performance - With Stefan Duvivier Aug 19, 2026

Show notes

Most people believe that pain and slowing down is simply a part of aging. But what if you could actually feel better at any age by simply restoring some fundamental movement patterns? On today’s show, you’re going to learn about changing the mechanics of how your body moves for optimal performance and health.

Our guest today is Stefan Duvivier, a former high jump champion and the founder of Mind Your Movement, a company that helps athletes and high performers rebuild their movement patterns so they can move pain-free with confidence. Stefan joins this episode of The Model Health Show for an enlightening conversation on how to improve and restore movement quality.

You’re going to learn about interoceptive awareness, overcoming compensation patterns, and how to build more intentional movement patterns at any age or fitness level. We’re going to discuss how the mind-body connection can affect the way you move and how to listen to your body. Stefan Duvivier is an incredible teacher with a wealth of knowledge on human performance – I hope you enjoy this episode of The Model Health Show!

In this episode you’ll discover:

The biggest lie that lifelong athletes are told. (6:06)
How to improve your interoceptive awareness. (11:15)
Why isometric exercises can help you understand your body better. (19:55)
What it means to have a student mindset. (26:14)
The value of a standing meditation. (34:00)
How to remediate your body’s compensation patterns. (39:40)
Why we have to grasp the mind-body connection when it comes to injuries. (52:03)
Stefan’s insane high jump record. (1:00:44)
Why movement patterns are more important than aesthetics. (1:06:50)
Specific exercises you can implement to become more athletic. (1:10:11)

Items mentioned in this episode include:

Organifi.com/Model - Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL.
DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order.
Connect with Stefan Duvivier Website / Instagram / YouTube

Be sure you are subscribed to this podcast to automatically receive your episodes:

This episode of The Model Health Show is brought to you by Organifi and LMNT.

Make nutrition effortless—and actually enjoyable. Organifi’s delicious, superfood blends help you boost energy, reduce stress, and feel your best every day. Get 20% off with code MODEL at organifi.com/model.

Most people are underhydrated—and it’s costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a free sample pack with any order at drinklmnt.com/model.

Why Human Intelligence is Rapidly Decreasing - With Dr. Jared Cooney Horvath Aug 17, 2026

Show notes

In recent decades, classrooms across the nation have been infiltrated with devices. From laptops to tablets, technology now plays a significant role in the way our children are being exposed to information. But what are we missing out on when we outsource our learning to screens?

Today’s guest, Dr. Jared Cooney Horvath, is a neuroscientist and educator who specializes in human learning and brain development. His book, The Digital Delusion, explores how technology in the classroom actually hinders learning, and what we can do to help our children learn better in a digital world. In this interview, Jared is sharing the latest science on technology in schools, including its impact on cognition and human connection.

You’re going to learn about the prevalence of technology and screen time in schools today, why interacting in-person has invaluable benefits for development and mental health, and the importance of building a wide knowledge base. We’re also going to talk about how to foster real learning in a digital age. I hope you enjoy this episode of The Model Health Show!

In this episode you’ll discover:

How the cognitive abilities of modern children are declining. (3:45)
The main reason why children are falling behind. (4:43)
How writing by hand differs from typing when it comes to learning. (5:58)
What education technology is, and how it was sold to schools. (9:05)
How much screentime students get at school. (11:34)
The important roles of empathy and connection in learning. (12:36)
A hierarchy of communication for learning. (17:19)
What the gamification of learning is (23:24)
The definition of fluency illusion. (26:56)
What the mode effect is. (29:42)
How the SATs have changed in the digital age. (31:25)
The biggest misconception in learning and human development. (34:09)
Why multitasking is so bad for the human brain. (42:52)
How parents and educators can stand up against tech. (49:21)
The three things you need to make change. (56:26)

Items mentioned in this episode include:

Beekeepersnaturals.com/model - Reinvent your medicine cabinet with clean, effective products powered by the beehive & backed by science with 20% off!
Paleovalley.com/model - Reclaim vibrant health with nutritional food and supplements that prioritize nutrient density and get 15% off your order.
The Digital Delusion by Dr. Jared Cooney Horvath
Connect with Dr. Jared Cooney Hovath Website / Substack / Instagram / YouTube

Be sure you are subscribed to this podcast to automatically receive your episodes:

This episode of The Model Health Show is brought to you by Beekeeper’s Naturals and Paleovalley.

Upgrade your medicine cabinet with powerful, science-backed remedies from the hive. Clean ingredients. Real results. Get 20% off and feel the difference at beekeepersnaturals.com/model.

If you’re serious about real health, it starts with real nutrition. Paleovalley delivers nutrient-dense foods and supplements designed to help you feel stronger, more energized, and fully alive. Get 15% off your order at paleovalley.com/model.

The 5 Most Important Things to Help You Recover From an Injury FASTER - With Dr. Steve Sudell Aug 12, 2026

Show notes

Dealing with pain or an injury can be one of the most frustrating experiences, especially when you’re eager to get back to your regular training or daily activities. But what most people don’t realize is that by playing an active role in your recovery, you can actually bounce back faster and build back even stronger than before. On today’s show, you’re going to learn about how to rebuild strength and functionality after an injury.

Today’s guest, Dr. Steve Sudell is a Doctor of Physical Therapy and the owner of Prehab2Perform Physical Therapy. Steve has more than 15 years of experience helping athletes recover, solve health issues, and build more resilient bodies with evidence-based tools. On today’s show, he’s sharing what it takes to prevent injuries, how to recover smarter, and how to prehab your body to become more resilient.

In this interview, you’re going to learn about the specific, science-backed inputs your body needs to recover and heal from injuries. You’re also going to learn how to take control of your health with mobility and prehab exercises. Understanding these principles can help you build a strong and resilient body that can bounce back from any challenge you might face. I hope you enjoy this interview with Dr. Steve Sudell!

In this episode you’ll discover:

What it takes to recover from an injury. (10:07)

What the two-week rule is. (13:20)

Why doctors sometimes give misguided advice about recovery and healing. (17:21)

How to use your pain as a guide. (20:55)

The importance of trusting your body to heal. (22:19)

How to give your body the foundations it needs to aid the healing process. (24:24)

The role your mind plays in healing. (29:37)

Why having a baseline of fitness and strength is helpful during recovery. (34:01)

What prehab means. (36:54)

The best tools for healing and recovery. (47:10)

Five exercises everyone should do for better mobility and health. (51:23)

What the 7-minute squat challenge is. (54:06)

How to counteract tech neck and improve your posture. (1:05:58)

Items mentioned in this episode include:

Piquelife.com/model - Doctor-approved, cutting-edge solutions for your head-to-toe health and beauty transformation. Get exclusive savings on bundles & subscriptions.

Boncharge.com/model - BON CHARGE is one of our favorite wellness brands for supporting recovery, sleep, and overall health. Their award-winning red light therapy products utilize clinically studied 660nm red light and 850nm near-infrared light frequencies to help optimize your body's natural recovery and repair processes. Get 15% off with code MODEL.

Connect with Dr. Steven Sudell Website / Instagram / YouTube

Be sure you are subscribed to this podcast to automatically receive your episodes: 

Apple Podcasts

Spotify

Soundcloud

Pandora

YouTube

This episode of The Model Health Show is brought to you by Pique and BON CHARGE.

Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model.

From red light therapy panels and face masks to full-body blankets, BON CHARGE makes it easy to incorporate science-backed wellness into your daily routine. Just 5–10 minutes per day can help support better sleep, recovery, relaxation, and healthier-looking skin. Use code MODEL for 15% off storewide. Get 15% off with code MODEL at boncharge.com/model.

The Downsides of Biohacking, Prioritizing Your Life, & The Truth About Endurance Exercise - With Ben Greenfield Aug 10, 2026

Show notes

In the health and wellness space, we often focus on the dangers of not having enough healthy habits. Especially in today’s culture, it’s common to not exercise enough, or to not eat enough healthy foods. But what about on the other side of spectrum? Today, we’re going to explore the risks of obsessive healthy habits and the stress that can surround self-optimization.

Today’s guest is New York Times bestselling author and biohacking expert, Ben Greenfield. Ben is back on The Model Health Show to share some of the revolutions he’s had about finding balance and shifting his focus to what truly matters in life. You’re going to learn about how certain exercise types can have diminishing returns, the importance of having clear priorities, and how to find true fulfillment in your life.

If you’ve ever struggled with excessive exercise or extremism in any way, Ben’s insights will help you find balance and peace. We’re going to discuss building self-awareness, having the right dosage of healthy habits, and how to find self-worth and identity outside of self-optimization. I hope you enjoy this interview with Ben Greenfield!

In this episode you’ll discover:

The diminishing returns of endurance exercise. (4:38)
How much physical activity is optimal for cardiovascular health. (6:22)
The importance of finding balance in a healthy lifestyle. (10:44)
Why we should engage in more human-powered commuting. (12:22)
How changing your mentality about movement can benefit you. (17:04)
The story of how Ben had to change his priorities. (20:19)
Three important things that Ben changed to find fulfillment. (25:45)
What looksmaxxing is. (37:16)
The specific metrics and behaviors to prioritize for health and longevity. (42:45)
How to create healthy boundaries around exercise. (47:20)
Why excessive cardio can damage your arteries. (49:10)

Items mentioned in this episode include:

DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order.
Boundless - Watch Ben’s documentary here!
Connect with Ben Greenfield Website / Facebook / Instagram / YouTube

Be sure you are subscribed to this podcast to automatically receive your episodes:

This episode of The Model Health Show is brought to you by LMNT.

Try These Exercises For Better Fitness & Fat Loss Aug 05, 2026

Show notes

If you want to get the best results in the gym, you need to follow realistic science-backed strategies that your muscles and metabolism will actually respond to. On this compilation episode of The Model Health Show, you’re going to learn about the best exercises you can use to get fitter, leaner, and healthier!

You’re going to learn about the fat burning benefits of sprinting, the health benefits of rucking, and the best exercises and strategies for optimal muscle growth. You’ll hear about the neural wiring of strength training, how to train your fast twitch muscle fibers, how to implement drop sets into your training, the importance of optimizing your warmups, and so much more. Our guests range from world champion athletes to elite fitness trainers with decades of experience under their belts.

This episode is full of no-nonsense tips that will help you build muscle as efficiently as possible, drop excess body fat, and get in the best shape of your life. If you’re ready to transform your fitness and see real results from your training, just click play and enjoy the show!

In this episode you’ll discover:

Why sprinting burns fat more efficiently than endurance training. (6:07)

How to sprint train for beginners. (12:18)

What drop sets are and how to add them into your strength training. (20:22)

The importance of building a strong mind-muscle connection. (23:38)

How rucking can aid in fat loss. (30:07)

The science of how weighted walking can influence weight loss maintenance. (34:18)

How many sets to do per exercise to optimize muscle growth. (41:29)

What junk volume is. (47:32)

How to improve your warmups. (48:38)

What it means to train to failure. (54:54)

The best way to measure if you’re actually making progress. (57:22)

The top lower body exercises for building muscle. (1:00:03)

Items mentioned in this episode include:

Paleovalley.com/model - Shop the Paleovalley Anniversary Sale for up to 35% off snacks and supplements that prioritize nutrient density.

10 Surprising Reasons You Need to Start Sprinting - Watch the full interview with Cynthia Monteleone!

The Truth About Building Muscle - Watch the full interview with Torre Washington!

Carrying Weight Changes Your Body - Watch the full interview with Michael Easter!

Build Muscle & Burn Fat Faster Over 40 - Watch the full interview with Jay Ferruggia!

Be sure you are subscribed to this podcast to automatically receive your episodes: 

Apple Podcasts

Spotify

Soundcloud

Pandora

YouTube

This episode of The Model Health Show is brought to you by Paleovalley.

If you’re serious about real health, it starts with real nutrition. Paleovalley delivers nutrient-dense foods and supplements designed to help you feel stronger, more energized, and fully alive. For a limited time only, get up to 35% off storewide plus a free gift with purchase during the Paleovalley Anniversary Sale at paleovalley.com/model.

This Breakthrough in Alzheimer’s Research Can Save Millions of Lives - With Dr. David Perlmutter Aug 03, 2026

Show notes

Alzheimer’s disease has grown to become the most common form of dementia, and as of now, there is no cure for this devastating neurodegenerative disease. But new science shows that your brain’s immune cells play an essential role in how your brain ages. Today, you’re going to learn this latest science and how to put it into action.

Today’s guest, Dr. David Perlmutter is a board-certified neurologist and six-time New York Times bestselling author. His new book, Brain Defenders, dives into the groundbreaking discovery that immune cells in the brain are the key to brain health and longevity. On this episode, you’re going to learn about this emerging science and what you can do to protect your brain now and as you age.

In this interview, you’re going to learn about the fascinating science of immunometabolism, what microglial cells are, and the specific lifestyle habits that can shape the future of your brain. We’re going to talk about specific foods and exercises that can dictate the health of your brain’s immune cells, and proven strategies to protect your brain from degradation. Enjoy!

In this episode you’ll discover:

The one fundamental mechanism that connects all neurodegenerative diseases. (2:26)
What the latest science says about the efficacy of Alzheimer’s medications. (3:41)
The essential function of microglial cells. (6:51)
What immunometabolism is. (8:41)
How having type 2 diabetes can increase your risk of Alzheimer’s disease. (11:23)
What GLP-1 drugs teach us about the link between the brain and metabolism. (12:12)
How exercise helps defend the brain from degeneration. (29:12)
The connection between myokines and metabolism. (29:54)
Why flexibility and balance training are important for longevity. (36:57)
The truth about fish oil supplements for brain health. (38:14)
What to eat to defend your brain. (42:21)
How eating ultraprocessed foods increases your risk of brain diseases. (45:38)
Why stress impacts your brain health. (57:10)
The simplest way to measure your health and activity levels. (1:08:23)

Items mentioned in this episode include:

DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order.
Organifi.com/Model - Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL.
Brain Defenders by Dr. David Perlmutter - Preorder your copy of Dr. Perlmutter’s new book today!
Grain Brain by Dr. David Perlmutter - Read about how your diet affects your brain health!
You’ve Been Pooping All Wrong by Dr. Trisha Pasricha - Learn about gut health and how to poop better!
Connect with Dr. David Perlmutter Website / Podcast / Facebook / Instagram

Be sure you are subscribed to this podcast to automatically receive your episodes:

This episode of The Model Health Show is brought to you by LMNT and Organifi.

Beyoncé’s Dance Captain Shares The Power of Dance to Build Discipline, Fitness, & Mental Strength - With Ashley Everett Jul 29, 2026

Show notes

Dancing as a form of exercise, ritual, and connection has been a part of human behavior since the very beginning. Dancing is found in virtually all cultures because it is an integral part of human expression. On today’s show, you’re going to learn about the value dance can bring to your life.

Our guest on this episode of The Model Health Show is Ashley Everett. Ashley has worked as Beyoncé’s lead dancer and dance captain for over 17 years. She’s also worked on countless iconic projects and danced with many talented artists. Her new podcast, NDA: Next Destination Ahead with Ashley aims to share the important lessons she’s learned throughout her career as a professional dancer.

In this interview, Ashley is sharing her history in dance, including how she found success in her career. She’s sharing her personal health and fitness routine, and how it has improved throughout the years. If you’re ready to learn more about the power of discipline and how to work toward your goals, this episode is for you!

In this episode you’ll discover:

How dance helped Ashley grow as a person and build discipline. (10:25)
The connection between dance and leadership. (13:00)
What Ashley learned from working closely with Beyoncé. (15:10)
The importance of learning how to work with different personality types. (18:25)
What Ashley’s superpower is. (21:14)
The physical challenges of being a professional dancer. (29:04)
Why dance can be used as a form of communication. (33:40)
How Ashley’s approach to health and fitness evolved over time. (35:48)
The critical lessons you can learn from making mistakes. (43:26)
How Ashley got started as a dancer. (48:08)

Items mentioned in this episode include:

Beekeepersnaturals.com/model - Reinvent your medicine cabinet with clean, effective products powered by the beehive & backed by science with 20% off!
NDA: Next Destination Ahead with Ashley - Listen to Ashley’s new podcast!
Connect with Ashley Everett Instagram / YouTube

Be sure you are subscribed to this podcast to automatically receive your episodes:

This episode of The Model Health Show is brought to you by Beekeeper’s Naturals.

Upgrade your medicine cabinet with powerful, science-backed remedies from the hive. Clean ingredients. Real results. Get 20% off and feel the difference at beekeepersnaturals.com/model.

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