The Model Health Show

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TMHS 140: The Only 5 Exercises You Need To Create An Amazing Physique Jan 20, 2016

Show notes

Confucius said, "Life is really simple, but we insist on making it complicated." This statement couldn't ring anymore true when it comes to changing our body's appearance. It can be one of the easiest things in the world if we simply take the complexity out of it. That's what today's show is all about.

Today we're going to dive in and talk about the only 5 exercises you need to create an amazing physique. No fancy cardio machines with a lot of buttons, no complex programs, and no excuses. By mastering these 5 things you can create the most incredible physique possible. But the real benefit is in the details. You'll learn some of the big do's and don'ts, why they actually work (the science), and specific benchmarks you need to target to make sure you're getting the most out of them. Take actions to focus more on these 5 exercises and the results will speak for themselves.

In this episode you'll discover:

Why omega 3's are so important for our health (and the best source to find them!).
Why mastering bodyweight exercises is so valuable in our lives.
The only 5 exercises you need to create an amazing physique.
How performing a proper squat translates into so many other areas of life.
What 1 to 2 minute health practice you need to start incorporating on a daily basis.
How squats impact testosterone and others hormone levels.
Smart ways to improve the effectiveness of your squats.
What exercise incorporates more of your muscles than any other movement.
How reciprocal inhibition can be destroying your progress.
Which surprising exercise can targets your abs and benefit your hormones.
What progression exercises are and why they're important.
What the little known benefits of push ups are.
How to breakthrough to your first pull ups and far beyond.
What the 3 functional patterns for your legs are.
What fitness benchmarks you need to hit with these 5 essential exercises.

Items mentioned in this episode include:

Onnit.com/Model <== Get your optimal health & performance supplements at 10% off!
Shawn on Instagram
Resting Squat article
Kelly Starrett Interview - The Model Health Show
Mobility WOD YouTube Channel
Mike Dolce Interview - The Model Health Show
The Fat Loss Code

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TMHS 139: Winning The Weight Loss Race Together - With Drew Manning Jan 13, 2016

Show notes

There are not a lot of positive messages in the media today. Even when great information that provides a lot of real world value for people shows up, it's often disguised in sensationalized story; something that makes you watch but doesn't necessarily make you think.

I'm so proud of the friends in my life who, as of late, have been making their way onto major network television. They are great people and great teachers who are sliding their messages of positivity and health into the mainstream and it's really amazing to witness it all.

No one is more fitting for this mission than my friend Drew Manning. Drew has been on my show before and absolutely blew me away with his story. He started off as a typical gym-going, strict diet-eating, protein shake-guzzling "fit" person working as a personal trainer. He eventually found that he couldn't relate in a deep way to a lot of his clients' weight struggles, so he decided to run an experiment to change that. Drew took it upon himself to gain over 70 pounds in the course of six months and the transformation that took place was shocking!

Not only did he look like a totally different person, but he thought and felt like a different person, and the veil that disconnected him from understanding his clients started to be lifted. Drew knows that his stint being significantly overweight pales in comparison to those who've struggled for years with their weight. But it opened up the bridge to understanding, and his small experiment caught on like wildfire.

Drew proceeded to lose those 70+ pounds over the following six months (with immense struggle and heartache) and the experience was properly dubbed the Fit2Fat2Fit experience. Now, nearly 5 years later, Drew's experience is being duplicated by fit trainers from all over the country, to put themselves into the client's shoes for a bit in hopes to find more empathy and a better way to help people become the best version of themselves. After listening to this episode, make sure to set your timer for Fit to Fat to Fit on A&E!

In this episode you'll discover:

What drove Drew Manning to do his fit2fat2fit experiment in the first place.
Why Drew decided to put the time and energy into making his experience into a television show.
What other trainers experienced as a result of following Drew's fit2fat2fit experiment.
How patience can play an important role in seeing some of our biggest goals come to fruition.
Why your goals get so much more juice when they involve helping other people.
Why there's a lot of judgment and misunderstanding between people who are overweight and people who are fit.
How your body becomes adapted to your environment.
How more people can finish "the weight loss race" together.
Why we tend to not value our health much until we lose it (this is powerful!).
How people can lose their identity when their body composition changes.

Items mentioned in this episode include:

Onnit.com/Model <== Get your optimal health & performance supplements at 10% off!
Drew Manning Interview - The Model Health Show Episode 110
Kat Bowman Interview - The Model Health Show
Fit2Fat2Fit Experience Podcast Apple Podcasts / Stitcher / Website
Fit to Fat to Fit on A&E <== Catch the premiere January 19th!

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TMHS 138: The Golden Rules For Accomplishing Your Biggest Goals This Year - With John Lee Dumas Jan 06, 2016

Show notes

If you're planning on making some big things happen this year, it's time to lace 'em up and get started! There's no one in the world I know better to teach you about setting and accomplishing goals than John Lee Dumas.

John is, in fact, a living legend. He's been featured in many major magazines, he's an in-demand speaker, he has one of the most downloaded podcasts in the history of Apple Podcasts, he's an extremely successful entrepreneur who's had the unique opportunity to interview thousands of other entrepreneurs, he's a budding philanthropist, and just a really great guy at the end of the day.

John has been able to accomplish so much, in such a short amount of time, because of the way that he structures and executes on his goals. It's not an accident; it's a system. And today, to help you take every area of your life to the next level, he's here to share that system with you. This year is yours if you're ready to plan effectively and take action. So, let's get this party started!

In this episode you'll discover:

The #1 key to success that John has seen in all of his past guests (it's dirty words to some people!).
Why it's so important to be able to set and accomplish goals.
What prompted John to create The Freedom Journal.
The surprising thing that really motivates ultra successful people.
Why the Pareto Principle is crucial to accomplishing big goals.
How to set a S.M.A.R.T. goal that radically increases your chances of achieving it.
How I start my workday every-single-day (and why it's so effective).
What critical piece is missing from New Year's resolutions that causes them to fail.
What goals really are and the purpose they serve in our lives.
The interesting things that happen with our brains when we have a clear-cut goal.
Why it's so important to have specific checkpoints along the path to accomplishing your goal.
Why doing a time-based goal review is so valuable.
How consistently modeling successful people can expedite the accomplishment of your goal.

Items mentioned in this episode include:

Onnit.com/Model <== Get your optimal health & performance supplements at 10% off!
Work, Health, & Happiness - John Lee Dumas Interview
Entrepreneur On Fire Apple Podcasts / Stitcher / Website
The Freedom Journal - Pick yours up right here!
Thrive Market <== Get your exclusive FREE 2-month membership now!

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TMHS 137: How To Instantly Shift Your Mindset And Master The Art Of Living - With Bob Proctor Dec 30, 2015

Show notes

Bob Proctor is a phenomenon. He has inspired tens of millions of people by teaching them why they need to start living up to their potential and how to do it.

Whether it's in your career, relationships, health (Bob is 81 and accomplishing more each day than people half his age!), finances, or any other area, Bob's specialty is helping you to uncover what's been holding you back and providing a clear map on getting where you want to be.

Bob will tell you, there isn't anything that makes him particularly special. There are just a few key principles that he applies everyday that has led to his overwhelming success. Today you're going to learn exactly how Bob thinks, and some extra valuable tips to help you make this your best year yet.

In this episode you'll discover:

Why we are encouraged to use our imaginations very early on, but then quickly taught to suppress it.
How you actually get to choose everything you do (even if you don't realize it!).
What mindset shift you must make if you're going to start living life on your terms.
Why Bob feels that you should have more energy as you get older, not less (and he should know... he's 81 years young!).
Why "work" isn't really made for us (and how work is tied to your longevity).
The 3 things all of us really want.
What simple exercise you can do to get out of your excuses and start living the life you want.
Why it's important to analyze who you are and where you are right now.
Why learning from someone who already has what you want is absolutely critical.
What mindset shift someone can make to help them improve their financial health.
Why we will always rise to the level that is required of us (and why the bar is usually set too low!)
Why there's only one quality that we really need to make our dreams a reality.
How writing and achieving goals can be so difficult and mentally misleading.
What exciting goal setting exercise you can utilize for this year.

Items mentioned in this episode include:

Onnit.com/Model <== Get your optimal health & performance supplements at 10% off!
The ABC's of Success - Bob Proctor Interview on The Model Health Show
The Art of Living - Pick up Bob's new book right here!
Thrive Market - Get your exclusive FREE 2-month membership now!

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TMHS 136: Making Healthy Food Affordable For Everyone - With Gunnar Lovelace Dec 23, 2015

Show notes

One of the biggest arguments against adopting a healthier lifestyle is the additional expenses you have to undertake. When someone makes the leap to buying organic and natural foods and personal care items, when they get to the register and look down at their receipt, their jaw just might drop right onto the conveyor belt.

I've been there... a time or 72...

When I first made the decision to change the way I was eating, my grocery bill effectively doubled. I justified it for years saying that it will pay me back in dividends with my health. And in many ways it did. But that doesn't mean that there isn't a better way (with an easier onramp) to make switching to a healthier lifestyle much for fun and less stressful for those who are motivated to do so.

I know that many of us are the exception and we'll invest the extra money to get things we feel are much healthier. For most people, however, it just isn't worth the extra expense when you're just trying to get by, let alone thrive in our world today.

Well, Gunnar Lovelace set out to do something about this. After battling with the reality that healthy foods and personal care products are at a premium, while more cost intensive toxic "commercial" products are cheaper, he decided that enough was enough.

Gunnar co-founded Thrive Market and helped to grow an amazing team who are revolutionizing the way that we purchase healthy products for ourselves and our families. I'm flat-out blown away by the difference Thrive Market is making. Today's episode will tell you exactly how they are able to do everything that they do, and get YOU the healthy foods and products that you and your family deserve.

In this episode you'll discover:

What drove Gunnar Lovelace to find a way to make healthy food affordable for everyone.
How Thrive Market is able to sell organic, natural, non-GMO food and personal care products for upwards of 50% less than natural food markets like Whole Foods.
Why Thrive Market gives away a free membership along with every paid membership (this is powerful!).
Why healthier foods cost so much and how companies like fast food restaurants are able to sell unhealthy food so cheap.
What huge brands like Coca Cola and McDonald's are doing to get in on the healthy food action (should we trust them?).
Why keeping secrets in today's market is a losing game.
What healthy food and personal care items I buy for my family at Thrive Market.
Why Thrive Market chooses to provide the top in each category rather than 20 brands of the same thing.
Why Gunnar put such a huge emphasis on making Thrive Market a company that overdelivers on giving.
How Thrive Market has been structured to be able to give so much to those in need.
Why in today's world you can't afford NOT to eat healthy.
How Thrive Market's business model could be a catalyst for change in countries all over the world.

Items mentioned in this episode include:

Onnit.com/Model <== Get your optimal health & performance supplements at 10% off!
Thrive Market on Facebook / Instagram / Twitter
Thrive Market - Get your exclusive FREE 2-month membership now!

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TMHS 135: How To Have More Fitness, Health, And Love In Your Relationship - With Darren And Danielle Natoni Dec 16, 2015

Show notes

The most influential factor on your health and success in life is the health of your relationships.

Nothing can influence your mindset, motivation, decisions, and destination more than the people you travel through life with.

When you are with the right person, in the right situation, being healthy, fit, and happy can seem almost effortless. Sure, everyone has their challenges, but when two people come together with a common goal and real understanding, nothing can stand in the way of their power.

No matter where you are in your relationship right now (or if you're currently looking for the right relationship), I guarantee that you'll glean some powerful lessons from this episode that will last you a lifetime.

Darren and Danielle Natoni are two incredible people individually, but when they come together, they are truly a force to be reckoned with.

They are on a mission to teach and inspire other people to tap into their true fitness and health potential, and they are leading by example.

Remember, no one is more influential than the person you choose to spend the rest of your life with. If you want to have an exceptional relationship, then you have to make it a study. It's not about perfection, it's about the process and wanting to grow and be better. It starts with learning from great examples. So, let the show begin!

In this episode you'll discover:

What inspired Darren and Danielle to go from a sole focus on fitness to focusing on smart nutrition as well.
How having parents who exercise and lead a healthy lifestyle can impact their kids.
How Darren went from a soccer player, to a DJ, to a federal agent, to a top health & fitness spokesperson (pretty incredible to say the least!)
The amazing story of how fitness (and Insanity) brought these two together.
How to hold your significant other accountable with their health and fitness (without getting on their nerves).
Why Danielle says that everything is a discussion when it comes to building a health relationship.
Why accepting the other person in a relationship as they are is so important to long-term happiness.
How to instantly lessen the irritation from things your partner does that annoys you.
What tips you can use to help you and your loved one stay motivated in your workouts.
Why proactively getting outside your comfort zone is so critical to success.
How to stay consistent in your fitness & nutrition even when you're extremely busy.
How Darren was able to maintain a great level of fitness even when he couldn't workout normally due to injury (great lesson here!)
The secret thing Danielle does to show up as a better wife and a better mom.

Items mentioned in this episode include:

Onnit.com/Model <== Get your optimal health & performance supplements at 10% off!
Water & Hydration Masterclass - The Model Health Show
8 Benefits of Fasting - The Model Health Show
Mike Dolce Interview - The Model Health Show
Thrive Market - Get your exclusive FREE 2-month membership now!

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TMHS 134: How To Avoid Holiday Weight Gain FOREVER Dec 09, 2015

Show notes

Is it possible to eat amazing food, enjoy time with friends and family, and not pack on the pounds this holiday season?

That's what today's episode is all about! Not only is it possible, but it's highly probable once you put these tools and insights into place. You'll be able to avoid holiday weight gain this year and every year after with a few simple shifts in how you do things.

During the show we're covering the top 5 causes of holiday weight gain and how to see them coming from a mile away. A lot of healthy holiday tips forget the fact that it is the holiday and a time to relax and have some fun. So, instead of taking the fun out of the holiday, you can use these tips to enjoy yourself without seeing any depressing news on the scale afterward.

And be sure to follow this up with the value-packed holiday episode we did below in the resources (marked in red). Happy Holidays!

In this episode you'll discover:

What surprising function your kidneys are responsible for.
The 5 biggest causes of holiday weight gain
How peer pressure relates to our food choices.
A great way to let your family know you've changed the way you're eating (without offending them).
Why it's important to understand your own psychology during the holiday season.
How stress impacts holiday weight gain.
Why producing cortisol is an evolutionary advantage.
What type of foods can give you an instant shot of serotonin.
Why sticking to your normal daily routine is important during the holiday.
How exercise can be especially helpful during the holidays.
Smart holiday exercise tips you can implement right away.
What reason rapper Ice Cube would give for holiday weight gain.
The #1 nutrition tip for the holiday season! (Make sure you do THIS!)
How poor sleep during the holiday leads to falling off the wagon.
Why there's a weird evolutionary pull to go gift "hunting" during the holiday season.
What cool, energizing family traditions you can create with your loved ones.
An easy, doable tip to help you avoid grabbing every holiday treat you see.

Items mentioned in this episode include:

Onnit.com/Model <== Get your optimal health & performance supplements at 10% off!
Headspace App
Family Get Togethers & Staying Healthy During The Holidays - The Model Health Show
Health Benefits Of Qigong - The Model Health Show
Make More Great Memories This Holiday Season - The Good Dad Project Podcast
Family Fitness Ideas - The Model Health Show
Thrive Market - Get your exclusive FREE 2-month membership now!

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TMHS 133: Accelerated Fat Loss And Going Beyond Training - With Ben Greenfield Dec 02, 2015

Show notes

Ben Greenfield walks his talk. He's one of the top health and fitness experts in the world because he's experimented with thousands of things firsthand and monitored the results that he got with his body. What works is shared ravenously; what doesn't is discarded. Pretty simple formula, but you've got to have some serious kahunas to do it.

I'm truly excited to have Ben on because he has a wealth of knowledge in so many different areas of health. Today you're going to learn some effective (yet little known) strategies for fat loss, surprising facts about building muscle, and even the real reason why Ben partakes in heart-pumping endurance events like triathlons and Spartan races (and it's not about fitness).

If you have any questions or comments from the interview, please feel free to share them in the comments section below. Enjoy the show!

In this episode you'll discover:

How Ben Greenfield became one of the top health and fitness experts in the world.
Why lots of personal experimentation is a huge leverage point in uncovering the best health practices (minus the explosive diarrhea).
Ben's #1 tip for becoming successful in a career in health and wellness.
The real reason that Ben competes in endurance events like triathlons and Spartan Races (this may surprise you!).
How Ben and I differ on our motivations to exercise.
What form of training Ben recommends for the greatest muscle growth.
The benefits of doing low repetition multi-joint exercises.
The surprising way that you can build or maintain muscle (no equipment necessary!).
What heat shock proteins are and how they relate to muscle maintenance.
What different types of saunas you can use.
Why a heavy carb intake is not necessary to build lots of muscle (this is really groundbreaking!).
How a ridiculously high carbohydrate diet can still keep some of your biomarkers healthy.
What a day of eating would look like to build muscle on a lower-carb diet.
How you can actually eliminate more fat cells.
How you can use cryotherapy to increase fat loss.
What little known supplements (if used in the right way) can effectively aid in fat loss.

Items mentioned in this episode include:

Onnit.com/Model <== Get your optimal health & performance supplements at 10% off!
What You Need To Know About Stem Cells - Ben Greenfield Fitness Podcast
The Benefits Of Cold Thermogenesis - The Model Health Show
8 Incredible Health Benefits Of Fasting - The Model Health Show
BeyondTrainingBook.com
BenGreenfieldFitness.com
Thrive Market - Get your exclusive FREE 2-month membership now!

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TMHS 132: Digestion 101: Natural Solutions For Digestive Health – With Dr. Jillian Teta Nov 25, 2015

Show notes

Good health begins and ends with our digestion. It’s never really been “you are what you eat.” It’s really you are what you assimilate, and the health of your digestive tract plays a huge role in this.

Today we have on Dr. Jillian Teta to take us on an epic tour of the digestive system. You’re going to learn about this amazing internal world that’s operating within you right now as we speak. You’re going to find out some of the common problems that take can place in the gut, some of the bigger issues that result from poor digestive health (like autoimmune diseases), plus how you can start turning it around today.

This might be one of our most valuable episodes to date because, well, everybody eats! We’re covering lots of incredible stuff, so click play, enjoy, and (most importantly) put what you learn into action for yourself.

In this episode you’ll discover:

How your gut sends information to your brain (and influences your decisions).
What inspired Dr. Jillian Teta to begin studying digestion and digestive dysfunctions.
How our food gets mechanically and biochemically broken down.
Why digestion starts with a thought in the brain.
Why chewing our food matters far more than we realize.
How big your stomach actually is.
Why the pH of your gut is so important.
What roles your stomach acid plays (and why it’s actually a part of your immune system).
The big mistake people make when trying to treat acid reflux.
Why the small intestine plays a huge role in your health overall.
What causes your immune system to lose tolerization to your human cells (and results in an autoimmune diseases).
Why food sensitivities can be an early warning sign of autoimmune issues.
How molecular mimicry relates to autoimmunity.
What food compound has the highest chance of contributing to autoimmune problems.
Why you don’t want to put too much stock in basic food sensitivity tests.
Why diversity in your microbiome is so critical to your health.
What foods can help improve your gut health and health overall.
The surprising foods that can be damaging your gut health.

Items mentioned in this episode include:

Onnit.com/Model <== Get your optimal health & performance supplements at 10% off!
8 Foods to Avoid at all Cost – The Model Health Show
Dr. Jillian Teta Facebook / Twitter / Instagram
Natural Solutions for Digestive Health <== Pick up the book here!
Thrive Market – Get your free 2 month membership now!

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TMHS 131: My Story Of Healing: The Soul And Science Of Transforming Your Health Nov 18, 2015

Show notes

This is my story. There was a time when I didn’t think that my story mattered. There was a time when I didn’t think that I mattered… Today I’m sharing the story of how I was able to breakthrough mind, body, and spirit, and how you can too.

Many things that I’m sharing in this episode I haven’t shared publicly before. It wasn’t the easiest thing to talk about at some points, but if anyone can glean some wisdom or insight from it then I’d do it all over again 100 times.

I ask that you share this episode with someone you care about who may be in a place of struggle. Whether it’s with their health, their relationship, their finances, or anything else, I truly feel that this will be a much needed gift to help them see the light at the end of the tunnel.

Enjoy, take care, and talk soon.

In this episode you'll discover:

Why your genetic expression is heavily influenced by your lifestyle.
How my diet choices were deeply ingrained at a young age.
Why young kids are in a kind of hypnotic trance.
What caused me to break my hip when I was 15 years old.
What disease diagnosis nearly destroyed my life.
Why food matters far more than conventional medicine admits.
What my lifestyle was like after my diagnosis (it wasn’t pretty!)
The conventional medical treatments I used.
Why hitting rockbottom was a great thing for me.
What my biggest catalyst for changing my health was.
What my initial nutrition changes were and how they impacted my health.
How stem cells played a huge role in my recovery.
What the different types of stem cells are and how they work.
What special things need to be present for stem cells to function.
A powerful correspondence I had with a friend who was dealing with a challenging health issue.
Why movement is so critical to healing.
The surprising impact that getting healthier had on my relationships.

Items mentioned in this episode include:

Onnit.com/Model <== Get your optimal health & performance supplements at 10% off!
Interview with Katy Bowman - The Model Health Show
How to Discover Your Purpose - The Model Health Show
Interview with Anne Stevenson - The Model Health Show
Thrive Market <== Get a 2-month membership for free right here!

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