Modern culture has overcomplicated exercise. If you want to reap the health benefits of movement, you don’t have to spend hundreds of dollars on fancy equipment or trendy classes. In fact, there is one fundamental movement practice that can help you burn fat, avoid illness, and live longer.  On this compilation episode of The Model Health Show, you’re going to learn about the multitude of benefits walking can offer, including aiding in fat loss, improving longevity, and so much more. You’re going to hear from some of my favorite experts in the health and wellness space, including Juliet and Kelly Starrett, Dr. Jonny Bowden, and more. The best part is that walking is free and accessible for most folks. I hope this episode resonates with you and gives you the motivation to add more walking into your routine. So click play and enjoy the show!   

In this episode you’ll discover: 

• How walking speed impacts the rate of fat loss. (0:30)
• Where the goal post of 10,000 steps per day comes from. (7:09)
• How many steps per day the average American gets. (7:49)
• Why walking can help you get better sleep. (10:27)
• The link between neuroplasticity and walking. (14:09)
• How to negate the negative health consequences associated with sitting. (18:30)
• Why walking can help improve your focus. (19:10)
• How walking can improve insulin sensitivity. (27:59)
• The connection between walking and testosterone levels. (29:40)
• Why walking is neuroprotective. (35:00)
• An important distinction between movement and exercise. (39:40)
• The #1 daily habit that has the highest ROI. (41:18)
• How rehabilitating your word can help you build better habits. (42:53) 

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

Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model.  

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

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There are many unseen forces that impact the way our bodies operate in the world. Invisible factors like environmental forces and even ways of thinking can play a significant role in our health outcomes. But have you ever thought about how gravity influences your health?  

Today, you’re going to learn how gravity shapes the way you move, think, and feel. Dr. Brennan Spiegel is a physician and research scientist who studies the intersection of science, technology, and human health. His new book, Pull, presents the compelling science behind how gravity influences everything from our mental health to our digestion.  

In this interview, Dr. Spiegel is sharing the interesting and intimate relationship that humans have with gravity. We’re going to cover how gravity affects your mind, body, and emotions. Plus, you’re going to learn about some fascinating, science-backed ways to improve your relationship with gravity. I hope you enjoy this episode of The Model Health Show.  

In this episode you’ll discover: 

• How the human body has evolved to manage gravity. (10:56)
• The link between gravity and gut health. (11:18)
• How the human microbiome evolved in relationship to gravity. (13:04)
• Why serotonin is a gravity management substance. (14:21)
• An example of how gravity can cause GI issues. (17:36)
• The link between gut issues and low back pain. (21:04)
• An analogy of our relationship to gravity. (23:32)
• What happened during Dr. Spiegel’s gravity experiment. (26:08)
• Why your cardiovascular system is an antigravity system. (28:34)
• The connection between gravity and mental health. (31:01)
• Why going on a rollercoaster makes your stomach drop. (31:25)
• How your relationship with gravity influences your longevity. (37:29)
• Specific exercises you can do to improve your relationship with gravity. (42:11)
• The role of breathwork in leveraging gravity. (51:05) 
• Why pushing yourself to get stronger is critical. (58:17)  

Items mentioned in this episode include: 

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 This episode of The Model Health Show is brought to you by LMNT and Organifi. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. 

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In today’s culture, it’s easy to be sedentary. Most people have access to food, entertainment, and work without having to move much at all. And of course, a sedentary lifestyle has been shown to be linked to a whole host of chronic diseases. The question is: how do we become more active in a culture that encourages a sedentary lifestyle? Today’s guest, Katy Bowman is a biomechanist, bestselling author, and expert in all things movement, mobility, and functionality. She’s back on The Model Health Show for another engaging conversation on how (and why) to add more essential movement into your daily routine. In this conversation, we’re going to cover how our sedentary, convenience-based culture removes opportunities for movement, the difference between movement and exercise, and specific ways to improve your functionality—from your eyes to your feet. Katy has an insightful way of teaching these movement principles, and I know you’re going to take away something that changes the way you think and move. Enjoy!  

In this episode you’ll discover: 

• An important distinction between movement and exercise. (12:52)
• Why reducing movement to its parts is like dissecting an apple. (15:44)
• The problem with outsourcing our movement for convenience. (17:58)
• Why labor can be an important category of movement. (19:28)
• The importance of the eye-brain connection and how to strengthen it. (25:31)
• How working on your spinal curvature can improve your outcomes as you age. (28:47)
• The role your feet play in whole body movement. (34:50)
• A simple stretch you can use to improve the functionality of your feet. (53:19)
• Why simply sitting on the floor can increase your mobility. (56:36)
• What we can learn from the way that kids move. (59:58)
• How to improve your physical workload in middle age. (1:01:45)
• Why we need to broaden our definition of exercise. (1:04:23) 

Items mentioned in this episode include: 

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

• Apple Podcasts
• Spotify
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• Pandora

 This episode of The Model Health Show is brought to you by Our Place and Peluva. Get 10% off toxin-free, ceramic coated cookware by using my code MODEL at fromourplace.com/model. Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model.  

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For most of medical history, women’s health has been largely overlooked and misunderstood. But after years of a general lack of awareness about the important phase of perimenopause, today there are some incredible health experts taking charge of this conversation. Today, you’re going to hear from one of the leading advocates of women’s health and perimenopause.  

Dr. Mariza Snyder is a physician and bestselling author who is on a mission to help women thrive while navigating perimenopause. Her new book, Perimenopause Revolution is a powerful guide to understanding this profound hormonal shift, and how to take control of your hormones and your health.  

In this interview, you’re going to learn about the hormones that are at play during perimenopause and menopause and how they affect the body at the systemic level. We’re also going to cover the critical role of metabolic health during hormonal shifts, the lifestyle habits that can help mitigate perimenopause symptoms, and so much more. I hope you enjoy this interview with Dr. Mariza Snyder!  

In this episode you’ll discover: 

• The connection between perimenopause and weight gain. (9:25) 

• Why perimenopause is a neuroendocrine transition. (10:20) 

• How transitioning away from rhythmically cycling hormones affects the body. (11:53) 

• Which hormone is the master CEO of the brain. (15:08) 

• How many doctors’ visits on average it takes for a woman to get answers. (19:15) 

• Why perimenopause is like a second puberty. (23:32) 

• The importance of understanding blood sugar during perimenopause. (31:04) 

• How cortisol affects blood sugar. (33:36)  

• The #1 factor that influences metabolic health. (40:34)  

• What the biggest metabolic hack is. (43:03) 

• How to use exercise snacks to support your metabolism. (45:14) 

• What to do if you experience an afternoon crash in energy. (49:54) 

• The importance of sleep consistency. (52:43) 

• Strategies for dealing with feeling tired but wired. (58:22) 

• The connection between mental health and perimenopause. (1:00:50) 

• Why perimenopause is a critical time to honor your boundaries and self-care. (1:06:04) 

• The beauty of listening to your body. (1:07:07)  

Items mentioned in this episode include: 

• WildPastures.com/model  - Get 20% off every box plus an additional $15 off!  

• Beekeepersnaturals.com/model  - Save up to 30% on natural remedies! 

• Levels.link/model  - Join today and get 2 free months with a one-year membership!  

• Use This Proven Formula to Boost Neuroplasticity  - Hear Dr. Patrick Porter’s interview!  

• 7 Habits That Slow Down Aging  - Hear about the power of a consistent sleep schedule! 

• The Secret to Learning Faster - Listen to Jim Kwik’s interview!  

• The Perimenopause Revolution by Dr. Mariza Snyder  - Preorder the book today!  

• Connect with Dr. Mariza Snyder Website / Podcast / Facebook / Instagram  

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

Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.   

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The human brain has an incredible capacity to learn, grow, and change. But sadly, many people don’t realize their full potential. On today’s show, you’re going to learn how to read faster, build healthier habits, and leverage the power of connecting with others so you can reach your potential. Today’s guest is my incredible friend, Jim Kwik. Jim is the world’s #1 brain coach and an expert in the realm of speed reading and accelerating learning. His mission is to help folks activate their potential using brain training techniques so they can live a limitless life. Jim’s insights are effective and powerful. On this episode, Jim is sharing so much invaluable, practical advice for building healthier habits. You’re going to learn about the three C’s of creating change, a powerful mindset shift to help you reframe problems, and how to accelerate your reading speed. We’re also going to discuss the importance of developing cognitive flexibility and how to use neurostacking to create better habits that will last. Enjoy!  

In this episode you’ll discover: 

• The main differences between reading a book and listening to an audiobook. (5:06)
• What subvocalization is. (6:18)
• Why reading is like exercise for your mind. (7:42)
• What a visual pacer is, and the benefits of using this strategy. (9:19)
• The definition of neurostacking. (13:10)
• A link between hydration and cognitive performance. (13:46)
• The 3 Cs of creating intentional habits. (17:22)
• How gratitude impacts your mind and body. (20:29)
• What cognitive flexibility is. (30:15)
• How to reframe the way you think about challenges in life. (44:12)
• The benefits of making slight tweaks to your existing routines. (46:19)
• Why we need to be having conversations with people with opposing views. (48:37)
• The value of in-person connection and learning. (57:18) 

Items mentioned in this episode include: 

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• Apple Podcasts
• Spotify
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This episode of The Model Health Show is brought to you by Paleovalley. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   

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Although aging is an inevitable part of life, there are many factors in our control that can help us live long, vibrant lives. Through healthy lifestyle habits, you can actually slow down the biological aging process. Today, you’re going to learn the key strategies that can help you reach this goal. On this episode of The Model Health Show, you’re going to learn about seven science-backed ways you can slow down your aging process. We’re going to cover supplementation, exercise, mindset, and so much more! You’re going to hear the latest studies on antiaging, plus tips from some of the top longevity experts. Plus, for each of these tips, I’m going to share some tangible takeaways you can implement immediately. If you want to slow down your aging process and get healthier as you age, this episode is for you. Enjoy!  

In this episode you’ll discover: 

• How vitamin D supplementation can reduce telomere shortening. (0:42)
• What telomeres are. (1:30)
• The percentage of Americans that are vitamin D deficient. (2:07)
• Which form of vitamin D to take for antiaging benefits. (3:18)
• How your sleep quality impacts biological aging. (4:30)
• The link between sleep and telomeres. (5:32)
• Why having a consistent sleep schedule is critical for your health. (6:05)
• The role of sunlight exposure in regulating your circadian rhythm. (13:39)
• How your gut microbiome can dictate your aging process. (22:45)
• The importance of eating a diverse range of foods. (26:31)
• How many servings of fermented foods per week to eat for gut health. (31:09)
• Why meditation can slow down your aging process. (31:30)
• The power of having adequate muscle on your body. (38:37)
• How much tea to drink daily for antiaging effects. (46:08)
• The incredible role your mind plays in impacting your rate of aging. (49:40)
• Why being playful can help you live longer. (58:02) 

Items mentioned in this episode include: 

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

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This episode of The Model Health Show is brought to you by Levels and Pique. Learn how food affects your health with a continuous glucose monitor (CGM) from Levels. Join today at levels.link/model and get 2 free months with a one-year membership! Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. 

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Your energy is one of your most precious resources; it allows you to pour into your relationships, accomplish your fitness goals, and so much more. But with our busy schedules and constant distractions, it can be easy for our energy to become misguided and misdirected.  

Today, you’re going to learn how to focus in on what really matters, using principles from psychology. Our guest is Dr. Diana Hill, a psychologist and author of the new book, Wise Effort. In this interview, you’re going to learn how to tap into your unique genius energy, and the three psychological mechanisms that can keep us trapped in negative patterns.  

These simple principles will help you recharge, refocus, and spend more time doing the things that energize you. So listen in and enjoy this interview with Dr. Diana Hill!    

In this episode you’ll discover: 

• The difference between burnout and unfulfillment. (8:01) 

• Where the term wise effort comes from. (10:38) 

• What genius energy is and how to identify yours. (19:18) 

• The five key components that make you unique. (20:21) 

• A question you can ask yourself to find your natural interests. (21:16) 

• The importance of aligning your energy with your values. (21:52)  

• Three things that can misdirect your energy. (22:50)  

• How avoiding discomfort can create more problems. (28:20)  

• Why highlighting someone’s strengths is so powerful. (36:46) 

• How your environment can affect the way you respond. (40:34) 

• What the abbreviation HEART is. (41:30)  

• What interoceptive awareness is, and how to improve it. (43:21) 

• The definition of neuroception. (48:02) 

• What post traumatic growth is. (50:35) 

• How to use choice points to redirect your energy. (58:22) 

• An exercise you can use to tap into your subconscious. (1:03:38)  

Items mentioned in this episode include: 

• Paleovalley.com/model -  Use code MODEL for 15% off!  

• Wise Effort by Dr. Diana Hill  - Get your copy today!   

• Connect with Dr. Diana Hill Website / Podcast / Instagram / Facebook  

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• Spotify 

• Soundcloud 

• Pandora 

• YouTube  

This episode of The Model Health Show is brought to you by Paleovalley. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   

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Our brain is a complex and powerful organ that allows us to tap into our creativity and limitless potential. But the human brain is also highly susceptible to issues like overstimulation, brain fog, and even chronic diseases like dementia. If you want to build brain health and resilience for life, this episode is for you.

On this episode of The Model Health Show, our guest is Dr. Patrick Porter. Dr. Porter is one of the world’s leading brain health experts and the founder of the brain training technology, BrainTap. His new book, Brain Fitness Blueprint, is a powerful guide to unlocking the potential of your amazing brain. In this interview, you’re going to learn about neuroplasticity, brain waves, and how to improve your brain fitness. This episode features important conversations on the connection between the brain, heart, and gut, how factors like sleep, exercise, and breathing impact the brain, and so much more. I hope these powerful insights will inspire you to build your brain fitness starting today. Enjoy!  

In this episode you’ll discover: 

• What the three interconnected brains are. (4:34)
• The connection between the gut, the brain, and the heart. (5:40)
• What it means to be high frequency. (7:01)
• How your brain state can affect your pain levels. (9:11)
• What you need to know about neuroplasticity. (12:31)
• Why exercise is good for the brain. (14:21)
• How to increase ATP production. (15:00)
• Three breathing techniques to do every day. (17:46)
• The importance of unwinding the body before falling asleep. (25:02)
• An explanation of brain waves. (30:14)
• What your #1 superpower generator is. (40:08)
• 3 Ts that can stop you from healing. (43:57)
• The psychological benefits of expressing gratitude before a meal. (44:42)
• What the stop sign technique is. (50:03)
• Why human connection is essential for brain health. (59:30)
• A supplement you can take for a clearer mind. (1:00:25)
• Why oxytocin is important for the health of your relationships. (1:03:19)
• The truth about changing your brain as you age. (1:06:23) 

Items mentioned in this episode include: 

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• Pandora

 This episode of The Model Health Show is brought to you by Wild Pastures. Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.   

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If we want to create a society of strong, healthy, happy humans, our best bet is to start early. If we can instill healthy habits into our kids today, the effects will pay off for decades to come. On today’s show, you’re going to learn about what it takes to raise healthy kids in our modern world. On this compilation of The Model Health Show, you’re going to learn about developing healthy habits across the board. We’re covering topics like nutrition and environment, screentime and activity, as well as common medications and procedures. You’re going to learn about optimizing your kids’ gut health, lowering their cortisol levels, and so much more. This compilation episode features some of the brightest minds in the sphere of children’s health, including pediatricians and bestselling authors. The shared goal of creating healthy kids is something we can all agree on, so I hope this episode will inspire positive change in your family’s routines. Enjoy!  

In this episode you’ll discover: 

• Why food quality matters when it comes to children’s health. (9:23)
• How the overall toxic load of our environment is impacting hormones. (10:56)
• The role that blue light exposure plays in increasing cortisol levels. (14:29)
• Why free play is important for creating happy, healthy kids. (15:11)
• The importance of healthy fats in kids’ diets. (21:57)
• What percentage of children have a chronic disease. (25:42)
• How our modern lifestyle contributes to rising rates of health conditions. (27:19)
• Why lifestyle interventions can often minimize symptoms or reverse disease. (28:25)
• The impact that sugar has on kids’ developing brains. (32:28)
• A shared goal among parents and pediatricians. (34:51)
• The #1 thing you can do to make better food choices for your family. (38:59)
• How simply cooking at home can improve your family’s health outcomes. (43:21)
• What percentage of antibiotics prescriptions are inaccurately prescribed. (47:18)
• How antibiotics impact an infant’s microbiome. (48:38)
• The role of polypharmacy in our suboptimal health outcomes. (51:31)
• What the purpose of your tonsils is, and how to avoid a tonsillectomy. (55:40)
• How gut problems can manifest in a variety of symptoms. (1:00:15)
• Three things to feed your children for better microbial health. (1:04:35) 

Items mentioned in this episode include: 

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

• Apple Podcasts
• Spotify
• Soundcloud
• Pandora

 This episode of The Model Health Show is brought to you by Our Place and Organifi. Get 10% off toxin-free, ceramic coated cookware by using my code MODEL at fromourplace.com/model.  Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

Metabolic health influences every aspect of your health and well-being. But for most people, understanding how the human metabolism works can be puzzling. Today, we’re going to break metabolism down into digestible bits that you can easily apply to your real life. On this episode of The Model Health Show, you’re going to hear my interview from the Zoe Podcast. This is a robust conversation with Dr. Tim Spector and Jonathan Wolf on metabolic health. You’re going to learn about the environmental factors that influence metabolism, the role that sleep plays in regulating metabolism, and practical tips for improving your individual metabolism. You’re also going to learn about how inflammation affects metabolic health, why ultraprocessed foods can impact metabolic efficiency, and so much more. If you’re interested in learning how to transform your metabolic health, optimize your food choices, and get better sleep, I hope you enjoy this conversation.  

In this episode you’ll discover: 

• What metabolic health is and why it matters. (6:51)
• The fascinating science of how our bodies use whole foods vs. processed foods. (8:38)
• How epicaloric controllers impact our biology. (10:57)
• Why metabolic health and fitness are different. (18:25)
• What percentage of US citizens are metabolically healthy. (18:50)
• The connection between neuroinflammation, belly fat, and insulin resistance. (21:44)
• Which specific food can repair and support the blood brain barrier. (23:02)
• The percentage of the average American’s diet that is ultraprocessed food. (31:20)
• What vanishing caloric density is. (37:51)
• How ultraprocessed foods can disrupt your gut microbes. (39:28)
• What role sleep plays in regulating metabolism. (46:03)
• The #1 thing you can do to improve your metabolism is. (48:12) 

Items mentioned in this episode include: 

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

• Apple Podcasts
• Spotify
• Soundcloud
• Pandora

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

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

Learn more about your ad choices. Visit megaphone.fm/adchoices