The Model Health Show

Latest Episodes:

TMHS 701: The Microbiome-Immune System Connection & The Truth About Ultra-Processed Foods - with Will Bulsiewicz Jul 04, 2023

Show notes

Our bodies are home to trillions of microorganisms, known as the microbiome. Specifically, the science of the gut microbiome has exploded in recent years. Our understanding of our gut, what contributes to its health, and the implications of the gut microbiome are constantly expanding. Your gut health is closely linked to a myriad of health topics such as immune health, metabolism, and risk for diseases.

One of the pioneers in the space of gut health is award-winning gastroenterologist and best-selling author, Dr. Will Bulisiewicz. He is an expert in gut health, microbial health, and nutrition. On today’s show, you’re going to hear a compilation of his top insights from past interviews on The Model Health Show. You’re going to learn essential and powerful information on the link between immune health and the microbiome, what your poop can tell you about your health, and bio-individuality and the microbiome.

We’re also going to talk about the important role that nutrition plays when it comes to gut health, some major issues in our food system that are harmful to our microbes, and how improving your gut health can alleviate a wide variety of symptoms and reduce health risks. I hope you enjoy this compilation with gut health expert, Dr. B!

In this episode you’ll discover:

How many Americans suffer from digestive issues.
The history of antibiotics and the war on bacteria.
Why preservatives in our food supply are antimicrobial.
The future of personalized nutrition.
What percentage of our genetic code comes from our microbes.
The number one symptom of constipation that’s often overlooked.
What your poop can tell you about your overall health.
How much nutritional education the average Western doctor receives.
The fascinating science of bio-individuality and the microbiome.
How gut health and immune health are intertwined.
Why allergies and autoimmune disease can be a sign of compromised gut health.
How your diet can influence your immune health.
The most pressing nutritional deficiency today.
Why eating a broad diversity of foods is vital for your microbes.
What to consider about additives in our food system.
How herbicides and pesticides affect the microbiome.
What’s behind inflammatory bowel diseases like Crohn’s and ulcerative colitis.
How stress and trauma can negatively affect gut health.

Items mentioned in this episode include:

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Shocking Facts About the Human Microbiome with Dr. Will Bulsiewicz – Episode 583
The Gut-Immune Connection with Dr. Will Bulsiewicz – Episode 440
How Your Gut Health Controls Your Weight with Dr. Will Bulsiewicz – Episode 547

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TMHS 700: 7 Daily Habits to Improve Your Body, Mind, & Spirit Jul 02, 2023

Show notes

Your life today is the culmination of your daily habits. Whether your goal is to improve your fitness, become more productive, or cultivate stronger relationships, it’s important to take a good look at your habits. When you transform your habits, that’s when you can begin to transform your life.

On today’s show, you’re going to learn about seven accessible and impactful daily habits you can implement to uplevel your body, mind, and spirit. You’re going to hear the science behind how habits like walking, reading, and connecting with others can improve your health and longevity, enhance the power of your mind, and boost your spiritual wellness.

All seven of these habits are effective, free, and most importantly, have a multitude of benefits for your body, mind, and spirit. I hope you enjoy this episode, and I hope you’ll consider applying these habits into your routine. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

How regularly walking can increase your longevity.
The connection between briskly walking and diabetes risk.
Why walking can protect the health of your brain and boost creativity.
The impact reading can have on stress levels.
How reading can help slow the onset of dementia.
Which bodily functions are enhanced through proper hydration.
The cognitive benefits of being hydrated.
How social interactions impact our microbiome.
What the pan-microbiome is.
The link between human connection, oxytocin, and sleep quality.
How a consistent meditation practice can reduce inflammation.
The multitude of health benefits associated with strength training.
Why challenging your body can increase your mental resiliency.
The health benefits of engaging in play.

Items mentioned in this episode include:

DrinkLMNT.com/model -- Get a FREE sample pack with any order!
Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
The Mind vs. The Brain with Dr. Caroline Leaf – Episode 463
The Stress Prescription with Dr. Elissa Epel – Episode 647
Unlock Peak Performance with Steven Kotler – Episode 682
The Telomere Effect by Drs. Elizabeth Blackburn & Elissa Epel

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TMHS 699: 10 Ways to Improve Your Mental Health TODAY Jun 27, 2023

Show notes

Rates of mental health disorders across the board have skyrocketed in recent years. And like most conditions that plague our society, there’s a lot of talk about treatment options without getting to the root cause of the problem. On this compilation episode of The Model Health Show, you’re going to hear ten empowering insights from top experts in mental health and brain health.

This episode addresses the underlying contributing factors that are influencing our declining rates of mental health—and more importantly, what we can do to fix it. You’ll learn about the connection between metabolic health and mental health, the neuroscience behind happiness, how gut health and inflammation can impact your mental well-being, and nutrition tips to enhance cognitive function. You’re going to hear from brilliant experts in their respective fields, like Dr. Susan David, Dr. Caroline Leaf, and Dr. Christopher Palmer.

Mental health is a vital component of our overall health that impacts every part of our lives, both individually and as a collective society. This episode is full of information and tools you can implement to improve your mental health today. Get ready to take notes, click play, and enjoy the show!

In this episode you’ll discover:

The truth about the long-term efficacy of mental health treatments.
What the number one cause of disability is.
Why metabolic health and mental health are inseparable.
How the pandemic affected the rates of mental health problems.
The relationship between happiness and brain function in the prefrontal cortex.
How the mind plays a role in mental health challenges.
The problem with making a mental health condition part of your identity.
How identifying with a label can affect your cognitive ability.
Why exercise can be used as a defense against depression.
The relationship between depression and expression.
How your diet impacts your neurotransmitters.
The connection between gut health, inflammation, and mental health.
What a metaphysical meal is.
How processed food consumption can affect brain development & ADHD.
The importance of optimizing your fatty acid ratio for mental health.
What brain reserve is, and the importance of building it.
How having strong relationships can relieve stress and improve your health.
The connection between loneliness and low-level chronic stress.
Why our emotions are so valuable.
The power in naming your emotions, and what emotional agility is.

Items mentioned in this episode include:

Organifi.com/Model -- Get FREE Pure when you purchase the Sunrise to Sunset Kit!
Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
Metabolic Health & Mental Health with Dr. Christopher Palmer – Episode 649
The Neuroscience of Happiness with Dr. Daniel Amen – Episode 568
The Mind vs. The Brain with Dr. Caroline Leaf – Episode 463
The Truth About Exercise – Episode 688
The Overlooked Root of Depression with Dr. Michael Beckwith – Episode 687
How Your Thoughts & Emotions Impact Your Health with Dr. Will Cole – Episode 672
The Connection Between Food & Mental Health with Dr. Uma Naidoo – Episode 618
Improve Your Brain Today with Dr. Daniel Amen – Episode 671
The #1 Controller of Health & Longevity with Dr. Robert Waldinger – Episode 651
Use These Tools to Strengthen Emotional Agility with Dr. Susan David – Episode 595
Why Be Happy? by Dennis Prager
Emotional Agility by Dr. Susan David

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TMHS 698: The #1 Way To Activate Fat Loss & The Key Metabolic Difference Between Men & Women - With Dr. Mindy Pelz Jun 25, 2023

Show notes

There are a variety of approaches to fasting, whether it be for weight loss, mental clarity, or for decreased inflammation. But like many other dieting strategies, these frameworks often leave little room for bio-individuality. Finding a health and nutrition approach that works for you requires considering your personality, preferences, routines, and personal health needs.

Our guest, Dr. Mindy Pelz, is a fasting and hormone expert who is passionate about helping empower folks to take control of their health. Specifically, she is on a mission to educate women about their bodies and how to sync fasting with their hormones for optimal results. Today, she’s on The Model Health Show to share how fasting can aid in fat loss and enhanced brain function, and the specifics behind fasting for women.

You’re going to learn about how the human metabolism works, and why fasting is a powerful tool for optimizing your body’s natural functions. We’re going to discuss how external factors like stress can block weight loss, how fasting impacts hormones, and how your metabolic health affects every aspect of your life. If you’ve ever considered incorporating fasting into your routine, these tips are going to help you take it to the next level. So listen in and enjoy this interview with Dr. Mindy Pelz!

In this episode you’ll discover:

Why the human metabolism works like a hybrid car.
What ketones are and what they do in the body.
How fasting can supercharge your brain.
The history of fasting in religious and spiritual contexts.
Why fasting is a dopamine reset.
The importance of being metabolically healthy.
A biomarker you can use to measure your metabolic health on a yearly basis.
Why calorie restriction diets don’t work long-term.
How fasting promotes cellular healing.
Why chronic cortisol surges can make you overweight.
The relationship between ketones and GABA.
What you need to know about obesogens.
How fasting impacts female hormones.
The relationship between progesterone and glucose.
How women can fast in accordance with their cycle.

Items mentioned in this episode include:

PiqueLife.com/model -- Get 15% off any subscription + free shipping!
Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!
Fast Like a Girl by Dr. Mindy Pelz
The Obesity Code by Dr. Jason Fung
Connect with Dr. Mindy Pelz Website / Podcast / YouTube / Instagram

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TMHS 697: Master Your Blood Glucose To Enhance Immunity, Sexual Function, & Longevity - With Dr. Casey Means Jun 21, 2023

Show notes

You might think that keeping tabs on your blood sugar levels is only important for folks who have been diagnosed with diabetes. But the truth is, metabolic health is important for all humans. Our metabolic health can have far-reaching impacts on our fertility, body composition, immunity, and so much more.

The good news is, there are a lot of effective, accessible tools and strategies you can use to make a positive impact on your metabolic health. Simple behaviors like creating a balanced meal, utilizing your muscles, and getting adequate rest can significantly move the needle when it comes to stabilizing blood sugar. On today’s show, you’re going to learn about the effects your blood sugar levels have on your overall health, plus realistic tips to stabilize them.

On this compilation episode of The Model Health Show, you’re going to hear some of the best insights from Dr. Casey Means. She is a Stanford-trained physician and the cofounder of Levels. Dr. Means is a wealth of resources in the realm of metabolic health, and in this episode, you’re going to hear her best tips for optimizing blood sugar levels. Enjoy!

In this episode you’ll discover:

What your blood sugar levels can tell you about your overall health.
The connection between stress and metabolic health.
Which major illnesses are related to dysregulated blood sugar.
How to create a breakfast that supports healthy glucose levels.
Why sleep is an overlooked factor in metabolic health.
The bidirectional relationship between metabolic health and mental health.
How elevated blood sugar levels can impair the immune system.
The role magnesium plays in your body.
How adequate sunlight exposure can improve your health.
Why obesity and low sperm count are linked.
What cardiometabolic health is.
The link between erectile dysfunction and depression.
What polycystic ovarian syndrome is, and how it’s connected to insulin resistance.
How improving your metabolic health can balance sex hormones.

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Items mentioned in this episode include:

PaleoValley.com/model -- Use code MODEL for 15% off!
DrinkLMNT.com/model -- Get a FREE sample pack with any order!
How to Improve Your Metabolic Fitness with Dr. Casey Means – Episode 548
How Metabolic Health Controls Sexual Function with Dr. Casey Means – Episode 599
Why We Get Sick by Dr. Benjamin Bikman
Dr. Casey Means on Instagram

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TMHS 696: How Metabolism Works & The Truth About Inflammation Jun 18, 2023

Show notes

Your metabolism plays an indispensable role in a multitude of your body’s functions and processes, yet our society tends to reduce metabolism down to a simple piece of the weight loss equation. Today you’re going to learn about the critical role your metabolism has in regulating immune function, inflammation, cognitive function and so much more.

On this episode of The Model Health Show, you’re going to hear snippets of my interview from On Purpose with Jay Shetty. We’re going to dive into the science of metabolism and fat loss, including the epicaloric controllers that influence your health. This interview covers topics like how stress impacts your body, the best foods for reducing inflammation, and the crucial role blood sugar plays in regulating your mood.

You’re also going to hear realistic nutrition swaps and tips you can use to improve your health today. I’m sharing the best fats for brain function, how your diet can impact your relationships, and important mindset shifts that are necessary for up-leveling your health. I hope you find this interview to be both motivating and empowering on your personal wellness journey. Enjoy!

In this episode you’ll discover:

Which processes in the body are driven by your metabolism.
What immunometabolism is.
The roles of glucagon and insulin.
What epicaloric controllers are.
How consuming processed food impacts your metabolism.
The root of the word inflammation.
How brain inflammation and excess belly fat are linked.
The role the hypothalamus plays in controlling metabolic rate.
How many Americans are overweight or obese.
The connection between fat cell growth and inflammation.
How highly refined seed oils can damage your DNA.
Which food is highly effective at reducing brain inflammation.
The impact stress can have on your metabolism.
How imbalanced blood sugar can negatively affect your reactions.
Why omega 3 fatty acids are critical for cognitive function.
Whole food sources of omega 3 to incorporate into your diet.
Why taking responsibility is the key to improving your health.
The shocking impact of eating government-subsidized foods.
How to create a culture of health in your family.

Items mentioned in this episode include:

Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!
PiqueLife.com/model --Get 15% off any subscription + free shipping!
On Purpose with Jay Shetty
Eat Smarter
Sleep Smarter
Mind Over Medicine by Dr. Lissa Rankin

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TMHS 695: Use These Daily Hacks To Increase Your Lifespan Jun 13, 2023

Show notes

The science of longevity and aging affirms that our behaviors and environmental factors have a profound impact on our quality of life as we age. Though growing older is a natural and inevitable process, we have an immense amount of power in our hands to encourage healthy aging of both our bodies and minds.

On this compilation episode of The Model Health Show, you’re going to hear incredible insights on longevity from some of the best experts on human aging and lifespan. You’re going to learn about the science of telomeres and epigenetics, plus practical tips in areas like diet and exercise. You’ll also hear about how your relationships impact your lifespan, the critical role of having muscle as you age, and the role of stress reduction in longevity.

This episode features world-renowned experts in their respective fields, like Dr. Robert Waldinger, Dr. Gabrielle, Lyon, Dr. Elissa Epel, and more. Aging healthfully should be a goal for all humans, and I know this episode is going to arm you with the tools you need to increase your healthspan, durability, and overall health. Enjoy!

In this episode you’ll discover:

How strong relationships can act as stress relievers.
Why loneliness is correlated with low-level chronic stress.
How your skeletal muscle can protect you from diseases.
The connection between skeletal muscle and insulin resistance.
Why protein restriction is dangerous for aging populations.
How having healthy levels of skeletal muscle increase your survivability.
Why exercise is protective against cancer.
What the sit-and-rise test is, and what it can tell you about your mobility.
A distinction between longevity and durability.
How building muscle mass impacts all your organ systems.
What your number one job should be as you age.
Top foods for human health and longevity.
The powerful anti-aging effects of flow state.
What telomeres are and how they relate to aging.
The science of the anti-aging enzyme telomerase.
How your epigenome determines your health outcomes.

Items mentioned in this episode include:

Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!
The #1 Controller of Human Health with Dr. Robert Waldinger – Episode 651
The Truth About Protein, Muscle, & Longevity with Dr. Gabrielle Lyon – Episode 606
Mobility Exercises to Upgrade Your Body with Juliet & Kelly Starrett – Episode 675
How to Be Fit & Functional for 100 Years with Mark Sisson – Episode 668
The Muscle-Brain Connection – Episode 331
Increase Longevity & Unlock Peak Performance with Steven Kotler – Episode 682
The Connection Between Stress & Longevity with Dr. Elissa Epel – Episode 647
Increase Your Life Force with Tony Robbins – Episode 557
Built to Move by Kelly & Juliet Starrett
The Telomere Effect by Drs. Elizabeth Blackburn & Elissa Epel
Life Force by Tony Robbins

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TMHS 694: The Truth About Obesity Jun 12, 2023

Show notes

In the US, rising rates of obesity have become a public health crisis, and epidemic, and a threat to our collective health and quality of life. Despite this knowledge, rates of obesity continue to climb, and most popular solutions leave much to be desired in terms of long-term efficacy. On today’s show, we’re going to dive into the truth about obesity.

We’re going to talk about the science of fat cells, how they work, and the role of inflammation in obesity. You’re going to learn what’s behind surging obesity rates, and the connection between obesity and the leading causes of death. This episode also contains science-backed information about popular prescription weight loss drugs, and alternative, proven therapies for treating obesity.

This episode will arm you with key information on human health, immunometabolism, inflammation, and a whole lot more. Part of the solution to the obesity epidemic entails empowerment and education, and that’s what you’re going to hear today. I hope you enjoy this episode on the science of obesity!

In this episode you’ll discover:

The ten leading causes of death in the US, and their relationship with obesity.
How many US citizens are overweight or obese.
What the number one risk factor is for death from COVID-19.
The science of immunometabolism.
How obesity impacts immunosurveillance.
The role of body fat in the endocrine system.
How your body fat controls your metabolism.
Different types of fat communities in the body, and their roles.
How storage fats can accumulate toxicants and forever chemicals.
The connection between body fat and inflammation.
Why understanding epigenetics is the key to treating obesity.
How financial consequences drive treatments for diabetes.
What GLP-1 is, and its role in satiety.
The connection between GLP-1 agonist drugs and thyroid cancer.
Specific foods that can help modulate GLP-1.
How olive oil consumption can aid in fat loss.
The importance of reducing brain inflammation in improving body mass.
Three simple, proven treatments for obesity.

Items mentioned in this episode include:

Organifi.com/Model -- Use the coupon code MODEL for 20% off!
Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
The Calorie Myth with Jonathan Bailor – Episode 10
The Shocking Truth About Drug Companies with Dr. John Abramson – Episode 552
Eat Smarter

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TMHS 693: How To Build An Unshakable Mindset - With Tim Grover Jun 06, 2023

Show notes

Whether your goal is to be successful in your career, fitness, or relationships, there are a few key principles that you can use to create results. On this compilation episode of The Model Health Show, I’m excited to share powerful insights from my interviews with bestselling author, Tim Grover. Tim Grover is a proven elite performance coach who has worked with champions like Michael Jordan, Kobe Bryant, and Dwayne Wade.

Tim has been instrumental in the success of numerous top performers in both athletics and business. If you’ve ever wanted to learn more about achieving excellence, there’s no better expert to learn from. This episode covers topics like creating a winning mindset, what it takes to be successful, and the truth about failure, ego, and fear.

Having the opportunity to learn from someone like Tim is an incredible gift, and I’m excited to share that with you today. Tim has a huge wealth of knowledge on the topics of success, winning, drive, and mental toughness. No matter your goals, Tim’s expert insights can help you improve your mindset and create excellence. Enjoy!

In this episode you’ll discover:

How to live the life that’s meant for you.
What it means to be relentless.
Where true happiness comes from.
The importance of listening to your instincts.
How to train in a way that makes your day-to-day life easier.
The truth about failure.
Why it’s critical to build a strong foundation of healthy habits.
An important distinction between fear and doubt.
Why there’s nothing normal about winning.
How other people’s doubts are like empty calories.
The difference between a healthy ego and an unhealthy ego.
How to transform motivation into elevation.
Why winning is a test with no correct answers.

Items mentioned in this episode include:

Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping!
DrinkLMNT.com/model -- Get a FREE sample pack with any order!
Build Your Mental Fitness & Become Relentless with Tim Grover – Episode 324
Overcome Fear & Develop a Winning Mindset with Tim Grover – Episode 483
Winning by Tim Grover
Relentless by Tim Grover

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TMHS 692: How to Heal Faster from Injuries, Eliminate Pain, & Master Rehab Science – with Dr. Tom Walters Jun 04, 2023

Show notes

No one is immune from pain and injuries; they’re an inevitable part of life. Luckily, our bodies are incredible in their capacity to heal and recover. But if you want to heal faster and more effectively, having a foundational understanding of pain science can yield incredible results.

Today’s guest, Dr. Tom Walters, is a board-certified orthopedic physical therapist and strength and conditioning specialist. In this interview, he’s sharing principles from his new book, Rehab Science. We’re going to cover exactly how pain is created in the body, how to heal from injuries faster, and the role of the brain and nervous system in managing pain.

You’re going to learn the science behind pain, tips for faster recovery, and the basics of wound healing. Dr. Tom Walters is a true expert in all things physical therapy, and I know you’re going to find his insights valuable. So click play, listen in, and enjoy the show!

In this episode you’ll discover: