Staying fit as you age requires greater level of dedication and awareness. It also takes a smart strategy that can help you maximize your results, avoid injuries, and build functionality. On today’s show, you’re going to learn actionable steps to increase your fitness as you age. Derek Williams, also known as Mr1nf1n1ty is a former pro-athlete, author, and the founder of the fastest growing fitness and lifestyle brand on the planet. His mission is to help athletes train properly, maximize their potential, and increase their energy. On this episode of The Model Health Show, Derek is sharing his secrets on how to train for longevity. You’re going to learn about the top exercises you need to do to build a healthy, injury-proof body, how to combine fitness modalities for maximum results, and the mindset shift that are necessary to step into higher levels of awareness. Derek has a fascinating story and a wealth of information to share; I hope you enjoy this interview!  

In this episode you’ll discover: 

• The important role that consciousness plays in fitness.
• Why you have to be careful who you take advice from.
• The major problems with the fitness industry.
• What strength through length means.
• The importance of learning how to train properly.
• An overlooked muscle that you need to train to avoid injury.
• The benefits of sled workouts.
• Why training your ligaments and tendons can protect you.
• How Derek got interested in fitness, and the evolution of his career.
• Why self-belief is the key to discipline.
• How to master pull ups.
• Why grip strength correlates with longevity.   

Items mentioned in this episode include: 

• DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order!
• PaleoValley.com/model - Use code MODEL for 15% off!
• Disrupting Fitness by Derek Williams - Read Derek’s book!
• ATG for Life by Ben Patrick and Derek Williams - Learn about Derek’s training!
• Connect with Derek Williams Website / App / 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 Paleovalley.   Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.  Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   

Fungi tends to have a negative connotation, but the truth is that the fungus kingdom plays a fundamental role in human health and in the environment. Certain fungal species contain medicinal properties, can restore health to soil, have the potential to reduce pollutants, and so much more. Today, you’re going to learn about how fungi impact your gut health, cognitive function, and their potential to improve the environment. Our guest, Tero Isokauppila is the founder and CEO of wellness company, Four Sigmatic. Today, he’s back on The Model Health Show to discuss the incredible benefits of fungi on the environment and human health. You’re going to learn about the mycobiome, how certain mushrooms can promote longevity, and the role of adaptogens on the immune system. We’re also going to discuss the pervasive problem we’re facing with plastics, and why plastic-eating fungi can help restore balance. Tero is sharing the fascinating details behind his new company, and the future of fungi. This episode is full of incredible insights on adaptogens, health, innovation, and so much more. Enjoy!  

In this episode you’ll discover: 

• How humans are similar to mushrooms.
• The relationship between fungi and gut health.
• What the difference between fungi and mushrooms is.
• The definition of mycobiome, and why humans are susceptible to fungal diseases.
• What percentage of pharmaceuticals contains fungus.
• How immunomodulation works.
• The relationship between reishi mushrooms and longevity.
• What percentage of reishi products on the market are inauthentic.
• The health benefits of mushroom coffee blends.
• How lion’s mane can support cognitive health.
• The connection between reishi and sleep.
• What adaptogens are and how they work.
• The three qualities of an adaptogen.
• How to reduce your exposure to plastics.
• What the #1 household waste item is.
• How plastic-eating fungi can help solve environmental problems.  

Items mentioned in this episode include: 

• Jaspr.co/model -Use code MODEL for $200 off the best air purifier on the market!
• Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!
• Healing Adaptogens by Tero Isokauppila - Grab a copy of Tero’s book!
• Hiro Diapers - Check out Tero’s diaper company!
• Connect with Tero Isokauppila Website / Instagram / YouTube  

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

• Apple Podcasts
• Spotify
• Soundcloud
• Pandora
• YouTube 

This episode of The Model Health Show is brought to you by Jaspr and Four Sigmatic. 

Got to Jaspr.co/model and use code MODEL to save $200 for a limited time on the best air purifier on the market!  

Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.  

If you want to live a long and healthy life, there is one key behavior you must engage in: building and maintaining your muscle mass. Having adequate muscle on your frame can help enhance immune function, improve your survivability against certain diseases, and increase your metabolic rate. Today, you’re going to learn the science on why you should build muscle – and how to do it efficiently. On this compilation episode of The Model Health Show, you’re going to hear from six world-leading experts in the health and fitness space on why you should build muscle for a long, functional, healthy life. This episode features thought leaders like Mark Sisson, Dr. Gabrielle Lyon, Dr. Andrew Huberman, and more. You’re going to discover how having sufficient muscle mass can improve the health of your vital organs, help build your stress resilience, and strengthen your brain. You’re also going to learn about specific strategies you can use to build muscle long-term. This episode is packed with insights to help improve your overall health and extend your longevity. Enjoy! 

In this episode you’ll discover: 

• How muscle mass impacts the health of your organs.
• What your number one job should be as you age.
• Why skeletal muscle is the key to survivability.
• The connection between muscle mass and insulin sensitivity.
• How muscle can protect you during times of illness or injury.
• The role of dietary protein for building muscle.
• Why muscle is the metabolic engine of the body.
• How to prevent muscle loss as you age.
• Why strengthening your body can improve your brain.
• How exercise can make you more resilient to stress.
• The difference between focusing on weight loss and focusing on muscle gain.
• How body recomposition works.
• Why focusing on protein can control your satiety.
• The importance of having excellent form when you lift weights.
• How to gain muscle long-term.   

Items mentioned in this episode include: 

• Fromourplace.com/model -- Get up to 10% off toxin-free, ceramic coated cookware!
• PaleoValley.com/model -- Use code MODEL for 15% off!
• How to Eat & Train to be Functional with Mark Sisson -- Listen to episode 668!
• The Truth About Protein & Muscle with Dr. Gabrielle Lyon -- Listen to episode 606!
• How to Prevent Muscle Loss with Alan Aragon -- Listen to episode 786!
• Do These Things to Have More Energy with Dr. Andrew Huberman -- Listen to episode 523!
• Shift Your Focus from Weight Loss to Muscle Gain with JJ Virgin -- Listen to episode 643!
• The Best Way to Build Muscle with Mark Bell -- Listen to episode 782!  

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 Our Place and Paleovalley. Get 10% off toxin-free, ceramic-coated cookware by using my code MODEL at fromourplace.com/model. Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient-dense snacks, superfood supplements, and more.   

Although we are living in the most sedentary culture in the history of humankind, we know that movement is a foundational input that our bodies need for physical health, mental health, and so much more. Today, there are a wide variety of exercise modalities and classes that are available – but in this episode, you’re going to learn about what types of physical activity promote true health and longevity. Today’s guest, Brad Kearns, is a New York Times bestselling author, world-ranked professional triathlete, and elite masters track & field sprinter and high jumper. His new book, Born to Walk, coauthored by Mark Sisson, dives into the broken promises of the running boom and why walking is an essential genetic input for human health and longevity. In this interview, Brad is sharing his wealth of knowledge on fitness, including how to set age-appropriate goals, the importance of functional fitness, and what it takes to create a well-rounded fitness routine. You’re going to learn about the major problems with common exercise trends, what types of exercises can protect us as we age, and how to engage in sustainable, lifelong movement practices. Enjoy! In this episode you’ll discover: 

• A common misconception about aging.
• Why our cultural programming around fitness is ineffective.  
• The problem with popular high-intensity fitness classes.
• What the extreme exercise hypothesis is.
• The three types of exercise we need to protect against falling as we age.
• Why walking is a powerful foundational exercise.
• How often we should engage in sprinting exercises.
• Brad’s experiences with extreme endurance exercises.
• The importance of attaching yourself to a larger mission.
• What it means to be coached by your 80-year-old self.
• Why your movement practices must be sustainable.
• The #1 exercise for longevity.
• Why we have to respect our chronological age.
• The role of mobility exercises for longevity.
• How your toes impact your walking gait.
• The importance of spending time barefoot or in minimalist shoes.
• What the health benefits of sprinting are.

Items mentioned in this episode include: 

• Organifi.com/Model --Use the coupon code MODEL for 20% off + free shipping!
• Peluva.com/model --Get 15% off barefoot shoes with my code MODEL!
• Born to Walk by Mark Sisson and Brad Kearns -- Get your copy of the book today!
• Peluva on YouTube -- Learn more about foot health & minimalist footwear!
• Connect with Brad Kearns Website / Podcast / 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 Organifi and Peluva. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.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.  

Intermittent fasting has been championed in recent years for its ability to aid in weight loss, reduce inflammation, and improve metabolic health. But fasting isn’t just another dieting fad; it is a time-tested strategy for healing the human body, and it comes with profound benefits. Today you’re going to learn the science behind fasting, including why it’s effective and its impressive benefits on human health. On this episode, you’re going to learn about how simply shortening the amount of time you spend eating in a day can improve your health. We’re going to uncover the main drivers behind why most people have a lengthy eating window, its effect on our collective health, and how our culture contributes to overeating. We’re going to dive into how intermittent fasting can improve a variety of health markers, and a protocol you can use to integrate fasting into your lifestyle in a healthy way. You’re also going to learn about key fasting principles, like autophagy, circadian clocks, and insulin levels. We’re going to cover the latest studies on fasting and its ability to reduce visceral fat, improve sleep quality, and so much more. I hope you enjoy this episode of The Model Health Show! In this episode you’ll discover: 

• The average amount of hours most people spend eating.
• What metabolic jetlag is.
• How eating fewer hours in the day can lead to better sleep.
• Three primary factors that are driving our increased frequency of eating.
• The link between eating government subsidized foods and obesity.
• How the definition of food insecurity has changed.
• Why sleep deprivation impacts your hunger and appetite.
• How food science confuses our biology.
• Why intermittent fasting can reset your metabolism.
• How your circadian rhythm is connected to metabolic health.
• The #1 controller of circadian clocks.
• What autophagy is, and its role in weight loss.
• The connection between autophagy and exercise.
• How intermittent fasting impacts insulin levels.
• The key reason why intermittent fasting can be more effective than calorie restriction.
• What the FAST protocol is.
• The importance of being consistent with your fasting schedule.
• Why nutrients matter while intermittent fasting.   

Items mentioned in this episode include: 

• Peluva.com/model -- Get 15% off barefoot shoes with my code MODEL!
• Piquelife.com/model -- Get exclusive savings on bundles & subscriptions!
• Shrink Your Fat Cells with Dr. Benjamin Bikman -- Listen to episode 807!
• Why Fasting for Women Is Different with Dr. Mindy Pelz -- Listen to episode 832! 

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 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. 

Every year, research reveals new information about the microbiome and its critical role in regulating human health. We know that the microbiome can influence everything from immune health to metabolic health. Today, you’re going to learn about the fascinating new science on the microbiome and the brain. Today’s guest, Dr. Steven Gundry is a bestselling author, the director of the International Heart and Lung Institute, and the founder and director of the Center for Restorative Medicine. His work is focused on curing modern chronic diseases through nutrition. He’s back on The Model Health Show today to share insights from his new book, The Gut-Brain Paradox. In this conversation, you’re going to learn about how the microbiome can influence brain health and mental health. We’re going to cover leaky gut, the holobiome, and how to restore gut health for better health outcomes. I hope you enjoy this interview with the one and only, Dr. Steven Gundry! In this episode you’ll discover: 

• What we know (and what we don’t know) about the brain microbiome.
• How lipopolysaccharides can wreak havoc on the body.
• What the holobiome is.
• The role the gut plays in diseases.
• How bacteria can communicate.
• The two ways that calcium can be created in the body.
• How macrophages, LPS, and neurogenerative diseases are connected.
• Why gut health can influence mental health.
• How glyphosate can target happy bacteria in the gut.
• What percentage of people are vitamin D deficient.
• The critical role that vitamin D plays in gut health.
• Why eating prebiotic fiber can transform your health.
• How to utilize the powerful combination of prebiotic fiber and fermented foods.
• What lectins are.  

Items mentioned in this episode include: 

• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Organifi.com/Model  -- Use the coupon code MODEL for 20% off + free shipping!
• The Gut-Brain Paradox by Dr. Steven Gundry -- Preorder your copy today!
• Connect with Dr. Gundry Website / Podcast / 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 Foursigmatic and Organifi. Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.  Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. 

When most people set out to lose weight, they usually turn to restrictive diets. And while you might see the scale go down when you’re implementing a strict caloric deficit, it’s very possible that you’re overlooking an important factor in creating a healthy body composition: muscle mass. On today’s show, you’re going to learn about the science of body recomposition. Our guest, Dr. Bill Campbell is one of the foremost experts in the world on the science of building muscle and burning fat. He is a professor and director of the Performance & Physique Enhancement Laboratory at the University of South Florida. His mission is to help people improve their physiques within a maintainable lifestyle. His work also focuses on helping women optimize their health during the menopause transition. In this interview, you’re going to learn about the critical connection between sleep and fat loss, the importance of protecting your lean muscle mass, and why protein is an essential macronutrient for reaching any health goal.  We’re also going to dive into why most dieters gain the weight back, the science of weight loss resistance, and how to enhance your strength training strategies at any experience level. Dr. Campbell has tons of research to back him up; I hope you enjoy this episode of The Model Health Show!   

In this episode you’ll discover: 

• How sleep deprivation can lead to increased appetite, body fat, & visceral fat.
• The truth about weight loss resistance.
• Why sleep is critical for reaching your fat loss goals.
• How Dr. Campbell became interested in researching muscle.
• Why most diets fail, and how they affect your lean body mass.
• What muscle is, and its important role in metabolic health.
• Why you must prioritize protecting your muscle in a caloric deficit.
• What body fat overshoot is.
• The difference between anabolic stimulus and catabolic stimulus.
• What the two most powerful anabolic stimuli are.
• How to calculate how much protein you should eat in a day.
• What the protein leverage hypothesis is.
• Why protein is supportive to metabolic health.
• The interesting science of how your body processes whole foods vs. processed foods.
• How Dr. Campbell pivoted his work to the science of menopause.
• The three big hormonal players in the menopause transition.
• What it means to embrace a fitness lifestyle.
• The best strategies and schedules for lifting weights.
• What you need to know about burning fat and building muscle.  

Items mentioned in this episode include: 

• PaleoValley.com/model - Use code MODEL for 15% off!
• DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order!
• Menopause Fitness, Nutrition, & HRT Education - Check out the menopause series!
• Connect with Dr. Bill Campbell Website / Instagram / YouTube 

This episode of The Model Health Show is brought to you by Paleovalley and LMNT. Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.  

Our environment plays an essential role in our overall health. And even though our society today exposes us to a great amount of stress and toxic exposures, there is immense power when you realize your ability to influence your home environment. Making your home healthier is one of the most impactful ways to reduce your overall toxic load. On this episode of The Model Health Show, you’re going to hear a powerful compilation on how to create a healthier home environment and reduce your exposure to toxins. This episode features medical doctors, toxicologists, and more. You’re going to learn about healthy swaps for your kitchen and personal care products and the importance of improving your indoor air quality. The air you breathe and the chemicals you are exposed to can make a big difference in your health outcomes, body weight, and risk for disease. This compilation is full of simple tips you can use today to optimize your environment and reduce your overall toxic load. Enjoy!  

In this episode you’ll discover:  

• What obesogens are.
• The shocking results of using aluminum in your kitchen.
• Why you should avoid putting plastic items in a dishwasher.
• The best practices for using a cutting board, and what materials are best.
• How to upgrade your kitchenware and reducing your toxic load.
• The link between environmental toxins and cancer risk.
• Why indoor air quality is worse than outdoor air quality.
• How to improve the air quality in your house.
• Affordable, non-toxic swaps for commercial cleaning products.
• How scented plug-ins can harm your health.
• Why inhalation is a major exposure to toxins.
• The importance of understanding your cumulative toxic load.
• What the most impactful change you can make in your kitchen is.
• The best upgrades for replacing your cookware.  

Items mentioned in this episode include: 

• Jaspr.co/model -- Use code MODEL for $200 off the best air purifier on the market!
• Themodelhealthshow.com/ourplace -- Use code MODEL to save 10% on toxin-free, ceramic coated cookware!
• How Obesogens Cause Weight Gain with Dr. Vivian Chen -- Listen to episode 796!
• The Surprising Effects of Toxic Cookware with Dr. Christian Gonzales -- Listen to episode 513!
• Stop Using These Products with Dr. Yvonne Burkart -- Listen to episode 727!
• The Shocking Truth About Forever Chemicals with Darin Olien -- Listen to episode 686!
• This Company Poisoned Citizens -- Listen to episode 830!
• Captain Planet with Don Cheadle -- Watch on Amazon Prime!  

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

• Apple Podcast
• Spotify
• Soundcloud
• Pandora 

This episode of The Model Health Show is brought to you by Jaspr and Our Place. Got to Jaspr.co/model and use code MODEL to save $200 for a limited time on the best air purifier on the market! This episode of The Model Health Show is brought to you by Our Place. Use my code MODEL at themodelhealthshow.com/ourplace for 10% off toxin-free, ceramic coated cookware.  

Most people understand that we have the ability to grow from adversity, yet in our culture we have a largely negative view of stress. In fact, we often do our best to avoid stress at all costs. Today, you’re going to learn about specific stress response systems that are part of our biology, and how to activate them in order to build resilience. Our guest is award-winning physician, Dr. Sharon Horesh Bergquist. Her new book, The Stress Paradox, explains the critical connection our biology has with stress. Her work explores how we can engage in purposeful healthy stressors to increase resilience and reap multiple health benefits. You’re going to learn the science behind how and why to activate your innate cellular stress responses. We’re going to talk about how specific strategies, like eating more plant toxins and engaging in high intensity exercise, can help you build a healthier, more robust stress response system. Not only will these protocols help you develop a healthier relationship to stress, but they will also reduce your risk of diseases and increase your longevity. I hope you enjoy this incredible conversation with Dr. Sharon Horesh Bergquest! In this episode you’ll discover: 

• What hormesis is and how it can enrich us.  
• Why we don’t need to minimize stress but optimize it.  
• How having too little stress can stop us from reaching our potential.  
• The three variables of stress.  
• What eustress is.  
• How to understand the stress set point.  
• What the 4 Rs are.  
• How the DNA damage response works.  
• What sirtuins are and how to activate them.  
• How autophagy works.   
• What’s missing from the conversation about plant toxins.   
• The importance of eating a diverse range of phytochemicals.  
• What heat shock proteins are.  
• How to improve your body’s ability to regulate inflammation.  
• The 5 key hormetic stressors.  
• What the most potent way to upregulate your mitochondria is.  
• The strongest predictor of mortality and disease.  
• Why experiencing good stress actually lowers your baseline level of stress.  

Items mentioned in this episode include: 

• Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping! 
• The Stress Paradox by Dr. Sharon Horesh Bergquest -- Get a copy of the book! 
• How stress affects your body -- Watch Dr. Bergquist’s TedEd talk! 
• Connect with Dr. Sharon Horesh Bergquist Website / Instagram / LinkedIn 

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. 

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

Every person you meet has a story, and usually those stories are filled with challenges and pain points. It’s common to want to undermine these personal stories, but they are actually a powerful tool we can use to connect with others, stay authentic, and reach success. On today’s show, you’re going to learn how to harness the power of your own personal story. Our guest is athlete, performer, and author, Bo Eason. Bo’s storied history includes playing in the NFL, performing on Broadway, and now helping others leverage the power of their personal story to communicate better. In this interview, Bo is sharing how to tap into your defining moment, the importance of obstacles, and what it takes to be the best at any skill set. You’re going to learn why harnessing the power of your story can help you connect with others, build a business, or scale to the top of any industry. Bo is sharing powerful insights and examples that will help you become the best at anything you want to achieve. I hope you enjoy this interview with the one and only, Bo Eason!  

In this episode you’ll discover: 

• Why you should seek out obstacles in life.
• The role adaptation plays in your success.
• What super-adaptation is.
• How to harness the power of your story.
• Bo’s story of pivoting from the NFL to Broadway.
• The value in sharing the vulnerable parts of your story.
• Why acting perfect comes off as inauthentic.
• How to identify your defining moment story.
• Why you should make rules for yourself and your family.
• How stories raise the standard.
• What lessons we can learn from classic storytelling.
• The truth about going through pain.
• Why mentors are invaluable to your success.
• How to know if your partner is the one.
• An important insight about being the best vs. being mediocre.

Items mentioned in this episode include: 

• Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
• Model Mondays -- Get access to bonus content, giveaways, and more!
• There’s No Plan B for Your A-Game -- Grab a copy of Bo’s bestselling book!
• Go Higher by Big Sean -- Learn five practices for success and inner peace!
• Text GUIDE to 323-310-5504 for more info on Bo’s book!
• Text EVENT to 323-310-5504 for training events in La Jolla, CA!
• Connect with Bo Eason 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 Foursigmatic.

Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.