If you want to get in the best shape of your life in 2025, there are a few key principles you need to understand. Especially if you have a busy schedule or want to maximize results, having the proper knowledge on how to reach your goals is key. On this episode, you’re going to learn how to build muscle effectively. Today, my friend Jay Ferruggia is back on The Model Health Show to share his proven fitness strategies. Jay is an elite fitness and mindset coach with over three decades of experience in the fitness industry. What I love about Jay is that he is passionate about helping folks build their strongest bodies ever in the most realistic, straightforward way. In this interview, Jay is sharing the best ways to manage fatigue, how to find the optimal number of sets per workout, what it means to train to failure, and how to create a training program that works for you. You’re also going to learn about progressive overload, the best exercises for certain muscle groups, and so much more. I hope you enjoy this interview with the one and only, Jay Ferruggia!   

In this episode you’ll discover:

• What creates fatigue, and how to manage it.
• The optimal number of sets per workout.
• Which muscle groups recover the slowest.
• What volume means.
• How to define junk volume.
• The best training split for maximum results.
• How to train to failure.
• What progressive overload is.
• The three best leg exercises for people over 40.
• Which muscle group most people neglect to train.
• How to effectively train your shoulders.
• What carb cycling is, and how to use it for muscle growth.
• How to calculate how much protein to eat.
• The best way to incorporate cardio into your routine.
• Why focus is key to upgrading your fitness.   

Items mentioned in this episode include: 

• DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order!
• Piquelife.com/model - Get exclusive savings on bundles & subscriptions!
• Connect with Jay Ferruggia Website / Podcast / Instagram 

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 LMNT and Pique. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. 

One of the keys to success is allowing yourself to be a beginner. When you give yourself permission to learn new information or strive toward a new goal, it opens up a world of possibilities. Whether your intention is to build strength or eat more whole foods, it all starts with a decision to walk toward a goal with humility and optimism. On this episode of The Model Health Show, you’re going to hear my interview with Kelsey Heenan on The First Hour Podcast. In this interview, I shared details from the beginning of my health journey and how I balance my health goals with raising a family. I shared what actually helped me transform my health, some mistakes I made along the way, and my tips for fine-tuning your personal nutrition philosophy. We’re going to discuss some of the most recent data on health outcomes in the US and worldwide, how ultra-processed food is impacting our biology, and why changing the questions you ask yourself can produce radical results. You’re also going to learn about how food impacts your genetics, the importance of tapping into your unique creativity, and so much more. I hope you enjoy this interview!

In this episode you’ll discover:

• Why your priorities shift when you’re raising children.

• The importance of intentionally creating a healthy culture.

• How many Americans have a chronic disease.

• Why the rates of type 2 diabetes have skyrocketed.

• What nutrigenetics is.

• The difference between processed food and ultra-processed food.

• What percentage of conventional grain products has glyphosate.

• How I shifted from an interest in fitness to a love of overall health.

• My personal health story and how I overcame a lifelong diagnosis.

• Why changing the questions I was asking changed my life.

• The role sound plays in satisfaction.

• Why omega 3s are vital for human health.

• What the #1 risk to human health is.

• The definition of instinctive elaboration.

• Why it’s critical to spend time in contemplation.

• The biggest mistake I made with my clients.

• What you can learn from each of my books.

• The importance of understanding epicaloric controllers. 

Items mentioned in this episode include:

• The First Hour with Kelsey Heenan Check out Kelsey’s podcast!

• Eat Smarter Family Cookbook Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook!

• Sleep Smarter Upgrade your sleep habits with my national bestselling book!

• Eat Smarter Read my national bestselling book for more nutrition tips!

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

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•  Spotify

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•  Pandora

• YouTube

Our mind is the most powerful tool that we can leverage to find success in all areas of life. Whether you’re looking to improve your health, your relationships, or your career, unleashing the power of your mind is the key. On today’s show, you’re going to learn about epigenetics and the biology of belief. On this episode of The Model Health Show, you’re going to hear a portion of my first interview with stem cell biologist, Dr. Bruce Lipton. Dr. Lipton is a leading expert in the field of epigenetics. In this powerful interview, you’re going to learn about the important role your mind and your perspective play in determining your outcomes. This interview is very special to me, and I hope it will shift your paradigms in a meaningful way. Most importantly, I hope this episode will remind you of your innate capacity to cultivate change, both inside of you and in the world around you. Enjoy! In this episode you’ll discover: 

• Why taking care of yourself is more important than ever.
• What genetic determinism is.
• How conventional medicine can make us feel like victims.
• What stem cells are and how they work.
• Why the environment dictates the destiny of a cell.
• What we can learn about human health from the placebo effect.
• An important distinction between correlation and causation.
• Why environment and perception actually control our genes.
• The percentage of diseases that are created by genetics.
• What the brain of the cell is.
• How the cell membrane functions.
• The difference between the conscious and subconscious mind.
• What energy psychology is.
• How to reprogram your mind. 

Items mentioned in this episode include: 

• Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping!
• Model Mondays - Get access to bonus content, giveaways, and more!
• Pharma Rep Reveals the Truth with Brigham Buhler - Listen to episode 843!
• The Biology of Belief by Dr. Bruce Lipton - Read how to transform your thinking!
• The Honeymoon Effect by Dr. Bruce Lipton - Learn how to love your life!
• The Soul and Science of Transforming Your Health - Listen to episode 131!
• Epigenetics and the Biology of Belief with Dr. Bruce Lipton - Listen to episode 235!
• BruceLipton.com/resources - Grab your free resources and programs here!  

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 Organifi. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

Addictive behaviors have become increasingly common in our society, with folks engaging in everything from harmful drug and alcohol addictions to problematic relationships with habits like social media and shopping. But what exactly is addiction, and how do we get down to the root cause to actually help people live healthier, more fulfilled lives? That’s what you’re going to learn on today’s show. On this episode of The Model Health Show, I’m sitting down with Dr. Adi Jaffe, who is a nationally recognized expert on mental health and addiction. He’s here to share his own experience with overcoming addiction, as well as incredible insights from his new book, Unhooked. You’re going to learn about reframing and redefining recovery in a more personalized, empowering way. This interview is a deep dive into topics like the prevalence of addiction, the connection between addiction and trauma, the truth about coping mechanisms, and so much more. If you or anyone you love has ever struggled with addiction, I hope this conversation can serve as an enlightening gateway to stronger relationships, empowerment, and true health!  

In this episode you’ll discover: 

• How many people are truly affected by addiction and its consequences.
• The story of how Dr. Jaffe overcame addiction and got into his profession.
• Why our perspective plays an important role in our approach.
• The truth about the link between genetics and addiction.
• Why addiction begins as a coping strategy.
• What we need to understand about the role of codependency in addiction.
• The critical role of environment for recovery.
• What the EAT cycle is.
• The importance of reframing failure.
• Why you cannot blame others for your hardships.
• How a gratitude practice can transform your life.
• What hooks are and why pulling them out is your responsibility.
• Why changing your perspective is one of the biggest changes you can make.
• How to rank and prioritize your relationships.
• Why tough decisions often accompany recovery.
• What it means to establish a personal advisory board.   

Items mentioned in this episode include: 

• PaleoValley.com/model - Use code MODEL for 15% off!
• Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping!
• Unhooked by Dr. Adi Jaffe - Order the book today!
• Extreme Ownership by Jocko Willink and Leif Babin - Learn about leadership!
• Connect with Dr. Adi Jaffe Website / Instagram  

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

• Apple Podcasts
• Spotify
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• Pandora
• YouTube  

This episode of The Model Health Show is brought to you by Paleovalley and Organifi. Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

If you want to lose body fat, it can feel like an overwhelming endeavor. Plus, there is a lot of conflicting advice out there about what it takes to actually burn body fat. So on today’s show, you’re getting all the best, most effective fat loss advice in one episode. On this episode of The Model Health Show, you’re going to hear a compilation of the best tips for fat loss. This episode contains tons of science-backed information on how to burn fat, maintain muscle, and reach a healthier body composition. You’re going to hear from top experts in their fields, like Dr. Benjamin Bikman and Thomas DeLauer. If you want to lose fat this year, this episode is going to arm you with the knowledge and practical strategies you need to reach your goal. You’re going to learn about the critical role of insulin, how your sleep impacts your body composition, and realistic exercise and nutrition tips you can implement today for better health all year long. Enjoy!

In this episode you’ll discover: 

• What catecholamines are, and the role they play in fat loss.
• The difference between fat mobilization and fat burning.
• Which type of exercise is best for burning belly fat.
• What LISS is, and how to reap its benefits.
• The connection between caffeine and fat loss.
• Why you should start your day with movement.
• A meal prep tip you can use to simplify your life and reach your goals.
• How to create an environment that encourages healthy choices.
• The role insulin plays in the growth of fat cells.
• What the three primary causes of insulin resistance are.
• How cortisol and adrenaline affect insulin levels.
• The most important variable when it comes to managing stress.
• How inflammation and insulin resistance can lead to weight gain.
• Why insulin resistance has become the most common health disorder.
• What to consider about fasting.
• How your sleep quality affects fat loss.
• The importance of protecting your muscle mass.
• How to get more high-quality sleep.  

Items mentioned in this episode include: 

• Onnit.com/model - Save an exclusive 10% on performance supplements & tools!
• Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!
• The Truth About Belly Fat with Thomas DeLauer - Listen to episode 737!
• Shrink Your Fat Cells with Dr. Benjamin Bikman - Listen to episode 807!
• Do These Things to Burn Fat & Build Muscle - Listen to episode 851!
• Sleep Smarter - Upgrade your sleep habits with my national bestselling book!
• The Sleep and Fat Loss Masterclass - Listen to episode 298!
• 4 Hidden Things That Could Be Destroying Your Sleep - Listen to episode 339!
• What’s Causing Our Epidemic of Sleep & Health Problems  - Listen to episode 768!

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

• Apple Podcasts
• Spotify
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• Pandora
• YouTube  

This episode of The Model Health Show is brought to you by Onnit and Foursigmatic Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.

As humans, we are hardwired to want to stay alive; so it’s no surprise that for ages, folks have been seeking the secrets to longevity. Today, instead of tales of the fountain of youth, we have access to cutting edge science on what it actually takes to live a long and healthy life. On this episode of The Model Health Show, I’m excited to have Dr. William Li back on the show for a conversation on longevity. Dr. William Li is an internationally renowned physician, scientist, and New York Times bestselling author. His groundbreaking research has led to innovative treatments to help improve symptoms or reverse diseases like heart disease, obesity, and more. In this interview, you’re going to learn the keys to healthy aging, specific gut bacteria that are linked to longevity, and exciting new science on the brain microbiome. You’re going to discover three main roadblocks that are robbing people from longevity, how many people have lived beyond age 100, and why health and longevity are accessible to everyone. Enjoy!  

In this episode you’ll discover: 

• The mind-blowing number of people that are alive at age 100+.
• How gut bacteria can play a role in longevity.
• The four bacteria that can improve your health outcomes.
• What akkermansia is, and its health benefits.
• The fascinating new science of the probiotic strain, P9.
• How to encourage the growth of healthy bacteria in the gut.
• The truth about the brain microbiome and how it could change the future of medicine.
• Why exercise is critical for longevity.
• What hope molecules are.
• Why longevity is not reserved for an exclusive group.
• Three things that Dr. Li’s elderly uncle taught him about healthy aging.
• What a superager is.
• Three things that are robbing people of their longevity.
• The importance of eating a healthy, diverse diet.
• Why we need to reframe the way we view chronic diseases.
• What’s behind our epidemic of metabolic diseases.
• The connection between inflammation and cancer.
• What cardiovascular disease actually is.
• An important conversation on microplastics and reducing your exposure.  

Items mentioned in this episode include: 

• Piquelife.com/model - Get exclusive savings on bundles & subscriptions!
• Beekeepersnaturals.com/model - Save 20% on raw honey & other natural remedies!
• Eat to Beat Disease by Dr. William Li - Read Dr. Li’s book!
• @thatbrainyblonde on Instagram - Follow Rebecca’s cancer story!
• Connect with Dr. William Li Website / Facebook / 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 Beekeeper’s Naturals. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model. 

Hydration is one of the most powerful, overlooked keys to health. Maintaining optimal hydration levels has a profound impact on your body weight, cognitive function, and everything in between. On today’s show, you’re going to learn the remarkable ways that water can affect your health. This episode is my interview on the Mindvalley Podcast with Vishen Lakhiani. In this conversation, we discussed how hydration directly impacts your metabolism, tips for optimizing your water intake, and how hydration affects your brain. You’re going to learn about optimal water filtration, the role of water in detoxifying your body, and how to estimate how much water your body needs. If you’re trying to improve your health, the most basic fundamentals can have a sweeping benefit on all areas of your well-being – and staying adequately hydrated is a powerful example of this. I hope you enjoy this interview! In this episode you’ll discover: 

• What water-induced thermogenesis is
• How drinking water influences your metabolism.
• The effects of dehydration on your cognitive function.
• What percentage of your brain is made of water.
• The connection between dehydration and brain shrinkage.
• Why flying on an airplane is so dehydrating.
• What it means to start your day with an inner bath.
• The connection between your glymphatic system and your hydration levels.
• A general guideline for how much water to drink every day.
• Why it’s best to not drink out of plastic.
• The problems with BPA and other xenoestrogens.
• How to optimize your drinking water.
• Why you should consider using a reverse osmosis filtration system.
• The truth about diet soda.

Items mentioned in this episode include: 

• Piquelife.com/model - Get exclusive savings on bundles & subscriptions!
• Beekeepersnaturals.com/model - Save 20% on raw honey & other natural remedies!
• Trace Minerals - Shop mineral drops for your water!
• Activation Products - Shop minerals and trace elements!
• The Mindvalley Podcast - Check out more of Vishen Lakhiani’s interviews!  

 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 Beekeeper’s Naturals. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model. 

No matter what your health routines are, we all have one thing in common: we have to sleep in order to restore our bodies. Sleep is an essential input that affects every single process in your body, including your memory, body composition, and risk for developing chronic illnesses. And whether you’re new to developing healthy habits or are an avid biohacker, there are strategies you can implement today to better optimize your sleep. On today’s show, you’re going to learn science-backed strategies to help you get a better night’s sleep. You’ll hear how factors like light exposure, screen time, alcohol, and your gut health can impact your sleep cycles. You’re going to learn about the essential hormones and sleep nutrients that are necessary for sleep, and so much more. You’re also going to hear my personal story of overcoming a diagnosis and taking control of my health, and how I got interested in teaching others about the importance of high-quality sleep. The benefits of improving your sleep can touch every area of your life, so I hope you enjoy this interview!   

In this episode you’ll discover: 

• My personal story of reclaiming my health after a scary diagnosis.
• What epigenetics are.
• How effective placebos can be.
• Why making a decision about your health can change everything.
• How sleep can impact your body composition.
• The connection between melatonin and brown adipose tissue.
• Why getting optimal sunlight during the day is crucial for sleep quality.
• How your cortisol levels impact melatonin production.
• What gluconeogenesis is.
• The connection between sleep and gut health.
• What the best sleep nutrients are for a better night’s sleep.
• How your body’s temperature affects your sleep.
• What the optimal sleeping temperature is.
• How light impacts your sleep cycles.
• Tips for reducing your blue light exposure at night.
• The connection between sleep and sex.
• How alcohol affects your sleep.

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 of electrolytes with any order!
• The Ed Mylett Show - Listen to Ed’s podcast!
• Sleep Smarter - Upgrade your sleep habits with my national bestselling book!  

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 Organifi and LMNT. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.  

Many of the chronic illnesses that our population are facing today are directly caused by lifestyle. Exciting new science is showing that nutrition-based treatments may be able to help treat or reverse some of the most devastating illnesses. On today’s show, you’re going to learn how the use of exogenous ketones can be used to address some of these diseases and the energy deficiency behind them. Today’s guest is Dr. Latt Mansor, a health scientist and the lead researcher at Ketone-IQ. Dr. Mansor earned his PhD in physiology, anatomy, and genetics and is a world expert in metabolism. In this interview, he’s sharing the latest exciting research on the use of exogenous ketones for cancer, cardiovascular disease, and more. This interview contains conversations on the pervasive energy deficiency that’s plaguing our society today, why ketones are the fourth macronutrient and their myriads of benefits, and so much more. Dr. Mansor is also sharing some of his personal experience with improving his health and fitness. I hope you enjoy this interview with Dr. Latt Mansor!  

In this episode you’ll discover: 

• What the fourth macronutrient is.
• The latest science behind ketones.
• How ketones can improve outcomes in heart failure patients.
• Why many of the chronic illnesses plaguing our society are energy deficiencies.
• The factors causing our widespread energy deficiency today.
• Why your habits compound over time and how to empower yourself.
• The new and exciting research on ketones and colorectal cancer.
• Why food products like ketones can be a better alternative to pharmaceutical drugs.
• Which type of cancer would not likely respond to ketone therapy.
• How ketones can improve power output during anaerobic exercise.
• The effects of ketones on cognitive function.
• How ketones can improve focus.
• The problem with the US healthcare system and greed.
• Dr. Latt’s experience with improving his health and fitness.
• How exogenous ketones can fit into your diet.  

Items mentioned in this episode include: 

• Beekeepersnaturals.com/model - Save 20% on raw honey & other natural remedies!
• Organifi.com/Model  - Use the coupon code MODEL for 20% off + free shipping!
• Ketone.com/model - Save 30% on your first subscription and get a free 6-pack!
• The 5 Biggest Muscle Building Mistakes with Jay Ferruggia - Listen to episode 740!
• Avoid These Fitness Mistakes with Jay Ferruggia - Listen to episode 608!
• Connect with Dr. Latt Mansor Podcast / Instagram / TikTok 

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 Beekeeper’s Naturals and Organifi. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. 

The human body has an innate wisdom. Under the right circumstances, the body is well-equipped to eliminate harmful toxins, pollutants, and other unwanted substances through a complex system of organs and processes. On today’s show, you’re going to learn about your body’s natural detoxification system and how you can optimize it for better health. Dr. Alejandro Junger is a cardiologist, New York Times bestselling author, and functional medicine expert. Today, he’s back on The Model Health Show for an enlightening conversation on the body’s detoxification system. You’re going to learn the truth about how chronic illnesses develop, how our modern world contributes to illness, and the key habits you can create to improve your health. This episode contains important conversations on the role of the liver, gut health and its impact on overall wellness, and how to take a holistic approach to healing. As always, Dr. Junger has a wealth of information to share. I hope you enjoy this interview! In this episode you’ll discover:

• Why Dr. Junger started studying detoxification.
• How functional medicine makes a connection between systems in the body.
• What the body’s detoxification system is and how it works.
• How the gut is connected to multiple systems in the body.
• Why the integrity of the gut lining is integral to your overall health.
• The anatomy of the human gut and how it evolved.
• How autoimmunity and gut permeability are linked.
• Why chronic illness is actually an adaptation.
• What the Achilles heel of human health is.
• The connection between serotonin, the gut, and the nervous system.
• Two things you must do to create a healing environment.
• How the liver aids in detoxification processes.
• Three specific, simple tips for detoxification.
• The most important thing humans can do to recover our health.
• How resting your digestion system can help your body heal.
• An exercise you can use to practice presence.
• How to remove obstacles that are harming your gut. 

 Items mentioned in this episode include: 

• PaleoValley.com/model - Use code MODEL for 15% off!
• Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!
• Clean Gut by Dr. Alejandro Junger
• Clean Eats by Dr. Alejandro Junger
• Clean Program

Connect with Dr. Alejandro Junger Website / Facebook / Instagram   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 and Foursigmatic. Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more. Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.