The Model Health Show

Gut health has been shown to be linked to all aspects of our health, including mental health, appetite and weight control, and the health of your skin. But having a healthy gut can also have a vast influence on the health of your heart and risk for cardiovascular events. On today’s show, you’re going to learn more about this complex gut-heart connection. On this episode of The Model Health Show, our guest is nutritionist and wellness entrepreneur, Mona Sharma. She’s joining us for an enlightening conversation on her personal history with heart surgeries, the importance of combining modern medicine with holistic modalities, and how improving your gut health will benefit your cardiovascular system. Mona has an interesting story and a profound belief that we each hold the ability to heal ourselves. This conversation dives into topics like integrative healthcare, creating rituals that improve your health, and the role that your nervous system has in your overall health. I hope you enjoy this conversation with Mona Sharma!  

In this episode you’ll discover: 

• The bidirectional relationship between the gut and the heart. (0:11)
• Mona’s experience with cardiac ablation surgeries. (8:18)
• The role of mindfulness in healing. (14:49)
• How nervous system regulation impacts the body. (15:42)
• What Mona learned about her superpowers from her upbringing. (16:24)
• The number of cardiac ablations performed in the US last year. (18:31)
• How consistent stress impacts the brain and body. (20:18)
• Two things you can do to reduce stress. (23:17)
• How loneliness and isolation affect your health. (25:56)
• What the gut-heart connection is and how the vagus nerve works. (31:28)
• Why we need integration in healthcare. (39:45)
• The importance of creating rituals for yourself and your family. (41:19)
• How leaky gut and heart rate variability are connected. (43:10)
• A morning meditation you can use to start your day. (44:42)
• The #1 thing hurting your gut health. (48:29)
• How to build a plate to support your gut health. (51:56)
• The importance of eating seasonally. (52:26)
• How to cultivate an environment that promotes health, wellness, and peace. (59:43) 

Items mentioned in this episode include: 

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• Apple Podcasts
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This episode of The Model Health Show is brought to you by Pique and Organifi. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

Whether you’re a gym rat, parent, or a professional athlete, we can all find ways to maximize our performance and use our bodies more efficiently. On today’s show, you’re going to gain insights into the world of sports training and performance and how it can improve your strength, overall function, and longevity.   

Today’s guest is sports performance coach Cory Shlesinger. Cory has worked at the highest level of collegiate athletics and today he’s a top expert in the NBA, working with the Detroit Pistons. He’s joining this episode of The Model Health Show to share invaluable insights on optimizing sports performance, how to microdose exercise, and the top exercises everyone can do for better health and longevity. 

You’re going to learn about the best way to stress the body, how to optimize performance no matter what your goal is, and how to build a well-rounded training routine. Cory Shlesinger is a true expert in this field, and I hope you find this conversation valuable and entertaining. Enjoy!   

In this episode you’ll discover: 

• The biggest training mistake most athletes make. (4:10)  

• What it means to microdose exercise. (6:26) 

• How to train around practice for athletes. (9:00) 

• When to use machines for training. (14:38) 

• What it means to regress exercises. (16:30) 

• The purpose of plyometrics exercises. (19:53)  

• How to manipulate speed and load to improve performance. (31:40) 

• What isometrics are and how to use them. (33:13) 

• The difference between long duration and short duration isometrics. (35:02) 

• What the #1 exercise all athletes should do is. (38:58) 

• How to use deceleration techniques. (42:09) 

• What a kettlebell drop lunge is and how to do it. (52:43) 

• Why the best athletes are multisport athletes. (58:17) 

• The importance of warmups. (1:02:22) 

• An interesting relationship between fatigue and efficiency. (1:05:34) 

• The top exercises every human should be doing. (1:09:54) 

• How to microdose exercise into your daily routine. (1:12:58) 

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! 

• Just Fly Performance Podcast with Joel Smith - Learn more about athletic performance training!  

• Connect with Cory Schlesinger Website / 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 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.  

Most folks today can relate to feeling overwhelmed or stressed. Our fast-paced world isn’t slowing down anytime soon, so if we want some relief, we need to build emotional resiliency and inner peace. On this episode of The Model Health Show, you’re going to learn practical, science backed strategies to cope with difficult emotions. Today’s guest is clinical and research neuroscientist, Dr. Caroline Leaf. Her work is focused on helping people harness the power of their minds to unlock peak health and happiness. In this interview, Dr. Leaf is sharing groundbreaking insights from her new book, Help in a Hurry. You’re going to learn about the three levels of the mind and how they work together. You’re also going to discover specific strategies you can deploy to overcome feelings of anger, stress, or regret. We’re going to discuss dealing with your inner critic, addressing intense emotions, and so much more. These practices are a powerful way to stop toxic thought patterns and manage your mind in a healthier way. Enjoy!  

In this episode you’ll discover: 

• The solution to feeling overwhelmed in our busy world. (5:46)
• What the mind is. (5:58)
• How the conscious mind and the nonconscious mind work. (6:43)
• What neuroreductionism is. (8:37)
• The difference between the mind and the brain. (9:54)
• How your mind impacts your overall health. (13:32)
• Why we need deep, meaningful connections to thrive. (18:06)
• How to deal with regret. (25:00)
• What it means to manage the moment. (25:38)
• The definition of upward and downward counterfactuals. (28:33)
• Why the conscious mind is like a toddler. (29:23)
• How regret and anger can manifest physically. (31:39)
• What to do with feelings of regret. (37:14)
• The four warning signals of mental distress. (54:32)
• How to confidently make decisions. (59:11)
• The truth about managing anger. (1:00:53)
• How different generations handle anger. (1:01:54)
• Why anger can lead to cardiovascular disease. (1:04:04)
• What good anger looks like. (1:05:34)
• A powerful strategy for managing anger. (1:08:43)
• How to deal with your inner critic. (1:14:41)
• What to do when you feel like you’re under pressure. (1:23:02)
• The importance of having deep, meaningful relationships. (1:28:45) 

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 Beekeeper’s Naturals and Organifi. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim up to a 30% 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. 

In our modern healthcare system, most people don’t realize they’ve developed a chronic illness until their quality of life is reduced by painful symptoms. But if you regularly measure and monitor your body’s biomarkers, you’re much more likely to prevent disease and extend your healthspan. On today’s show, I’m excited to share this conversation with the longevity doctor of the year. Dr. Darshan Shah is a board-certified surgeon and the founder of Next Health, the world’s first Health Optimization and Longevity Clinic. Today, he’s back on The Model Health Show for an illuminating conversation on the world of longevity medicine and what it actually takes to live a longer, healthier life. In this interview, Dr. Shah is sharing the four main components of longevity medicine and how to take advantage of them for better health. You’re going to learn about the main biomarkers that can affect your health and predict your risk for chronic disease, how to reduce stress and avoid heart disease, and the critical inputs your body needs more than any biohacking tool. Dr. Darshan Shah has a wealth of knowledge in the realm of optimizing health and extending your lifespan, and I know you’re going to love these powerful insights. Enjoy!  

In this episode you’ll discover: 

• The true definition of longevity. (9:53)
• How we can reverse the trend of chronic diseases. (12:22)
• The four verticals of longevity medicine. (15:09)
• How to measure your metabolic health. (15:47)
• What functional medicine is, and its evolving technology. (15:58)
• Why preventative medicine hasn’t been used correctly in our healthcare system. (16:53)
• The different tools that longevity medicine can provide. (17:20)
• Why lifestyle inputs are more important than biohacking tools. (17:45)
• What NAD is and how to use it. (20:16)
• The pros and cons of using nicotine. (23:29)
• Why the diagnostics of heart disease are evolving. (25:29)
• How to avoid heart disease. (26:19)
• Why regularly getting bloodwork assessed is important. (31:01)
• What it means to be the CEO of your health. (34:06)
• The three biomarkers that are negatively impacting our longevity. (37:38)
• How stress and longevity are connected. (42:13)
• A strategy for mitigating your overall stress load. (43:03)
• The link between gut health and longevity. (53:30)
• How to improve your gut health. (55:01) 

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 Four Sigmatic and Levels. Visit foursigmatic.com/model to get an exclusive discount on mushroom and adaptogen-packed blends to improve your life. 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! 

If you want to improve your health, you’ll have to be aware of the cultural and environmental factors that influence your behaviors. Everything from passed-down family beliefs to availability of foods can affect the choices you make. Today you’re going to learn about how our culture impacts our movement, diet, and more. On this episode of The Model Health Show, you’re going to hear my interview with Brad Kearns from Peluva. In this conversation, I shared my personal story of transforming my health. We also talked about practical sleep tips, my experience wearing barefoot shoes, and the basic inputs that our bodies need to heal. You’re also going to hear specific studies about ultra processed food consumption, fixing foot alignment, and how your devices can hinder your ability to sleep. If you’re ready to prioritize your health, nourish your whole body, and create an effective evening routine, I know you’re going to enjoy this conversation.  

In this episode you’ll discover: 

• The role your culture plays in influencing your choices. (0:12
• My personal routine for incorporating barefoot shoes into my life. (10:41)
• Why wearing barefoot shoes can enhance your awareness. (12:03)
• The benefits of spending more time barefoot. (14:33)
• How to improve foot alignment and fix bunions. (14:44)
• Why a wide toe box alone is not enough to rehabilitate feet. (19:10)
• My story of transforming my health. (26:09)
• How ultra processed foods have become more prevalent among children. (29:34)
• The specific nutrient inputs I used to improve the health of my spine. (35:42)
• How I got my start working in the health industry. (38:54)
• What the biggest deterrent to good sleep is today. (46:23)
• How screen time suppresses your melatonin production. (50:03)
• The importance of creating a personalized evening routine. (52:10)
• Why sleep is an essential ingredient or healing. (56:16) 

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 Peluva and LMNT. 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.  Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.  

If you want to live a long, healthy life, you don’t necessarily have to implement the latest biohacking trends to make a difference. In fact, research shows that the number one way to extend your lifespan actually has nothing to do with diets or supplements – it’s the quality of your relationships.

On this episode of The Model Health Show, you’re going to learn about why your relationships play such a powerful role in influencing your lifespan. You’ll hear the science behind why healthy, supportive relationships are necessary for human health, how to cultivate healthy relationships, and so much more.

You’re going to hear tangible takeaways to improve your relationships, from the importance of shared meals to how to incorporate social media in a healthy way. You’re going to learn why social isolation is detrimental to human health, how your relationships can help you better deal with stress, and the importance of intentionally investing in the people around you. I hope this episode resonates with you. Enjoy!   

In this episode you’ll discover: 

• The link between social isolation and risk for early death. (0:22)
• How loneliness can act as a form of chronic stress. (2:28)
• What the #1 contributor to living a longer lifespan is. (2:43)
• How healthy social bonds increase your healthspan. (3:24)
• The connection between having healthy relationships and stress resilience. (7:26)
• What percentage of doctor’s office visits are stress related. (8:40)
• The resources that relationships can provide. (12:42)
• Three specific ways relationships can help you metabolize stress. (14:06)
• The importance of having a strong sense of purpose. (23:11)
• Why social media is a supplement, not a substitute, for in-person interactions. (33:38)
• The powerful effects of sharing a meal with friends and family. (36:32)
• How many times per week to eat meals with your children. (43:30)
• Why getting out of your shell allows you to have richer experiences. (46:07)
• The power of human touch. (52:24)
• How to invest in your relationships. (52:57)
• Why you should make improving your relationships an intention. (53:34) 

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 Levels.

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! 

Many folks who have a goal to lose weight turn to a rule of thermodynamics: calories in, calories out. While the foundational idea of eating fewer calories than you burn holds some truth, it’s also a massive oversimplification of a complex process. Today you’re going to learn about the nuances of counting calories. Our guest on today’s show is Dr. Paul Saladino. He is a licensed physician, podcast host, and a leading authority on animal-based nutrition. He’s back on The Model Health Show for an important discussion on why counting calories rarely works for long-term weight loss, the importance of focusing on food quality, and how environmental factors like light exposure control your health and energy. The human body is an intelligent, complex system that is affected by much more than just the number of calories you consume. If you’re ready to step away from counting calories for good, I hope this episode provides you with some clarity and inspiration. Enjoy!  

In this episode you’ll discover: 

• The original purpose of the calorie. (2:49)
• What percentage of people regain weight after counting calories. (3:50)
• The definition of adaptive thermogenesis. (4:20)
• How ultra-processed food companies fund the narrative of calories in, calories out. (4:39)
• The role of food quality when trying to lose weight. (6:20)
• What important factors get overlooked when you exclusively focus on calories. (6:48)
• The connection between ultra-processed foods, mitochondria, and fat storage. (10:08)
• How food quality affects hunger. (11:25)
• What you need to know about the ingredient, EPG. (13:28)
• What year calories started being printed on food labels. (19:37)
• The truth about how artificial sweeteners affect the microbiome. (21:28)
• How convenience foods often lure adults into eating low quality food. (32:13)
• The story behind Dr. Saladino’s company, Lineage. (38:06)
• What the health benefits of ultraviolet light are. (41:39)
• The difference between whole light and processed light.  (44:49)
• How to move away from counting calories. (58:44)
• The importance of understanding bioindividuality. (1:02:29) 

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 Organifi and Paleovalley. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   

Research consistently shows that carrying excessive amounts of belly fat is associated with increased risk of serious health problems like cardiovascular disease and type 2 diabetes. Today, you’re going to learn about the causative factors of dangerous visceral fat and science-backed strategies you can use to lower your body fat and improve your health. On this episode of The Model Health Show, our guest is the world’s leading physician in visceral fat elimination, Dr. Sean O’Mara. His expertise is reversing chronic fat by monitoring biomarkers like visceral and pericardial fat. He is passionate about helping humans achieve biological optimization through natural lifestyle changes. In this powerful conversation, Dr. O’Mara is sharing the five main causes of visceral fat and specific lifestyle changes you can implement today to reverse your risk for chronic disease. We’re also covering the importance of the microbiome, reviewing images of pericardial fat, and discussing the truth about how to eliminate stubborn belly fat for good. I hope you enjoy this conversation with the incredible Dr. Sean O’Mara.   

In this episode you’ll discover: 

• Why excess cortisol is so detrimental to human health. (8:11)

• How lowering your stress levels can reduce visceral fat. (8:35)

• The connection between accumulating visceral fat and eating processed foods. (9:42)

• How your sleep quality impacts your body composition. (10:34)

• The effects of drinking alcohol on your metabolism. (11:16)

• How durational exercise affects your levels of visceral fat. (12:30)

• Why cortisol is catabolic to muscle. (15:02) 

• The role of cortisol in the body. (15:34)

• How stress can undermine your healthy habits. (16:42)

• The role of myokines in fat loss. (21:30)

• An important physiology lesson that should be taught in medical school. (22:11)

• The connection between ultra-processed food, microbes, and belly fat. (32:56)

• Which fermented foods to eat for better health. (37:16)

• What myosteatosis is. (44:45). 

• The #1 cause of the top killer in the country. (57:12)

• How light exposure impacts your biology. (59:53)

• The connection between poor sleep and disease. (1:01:19)

• What to expect when you quit drinking alcohol. (1:04:34) 

Items mentioned in this episode include: 

• DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order!

• Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!

• Daylight Computer - Learn more about blue-light free computers! 

• GrowingBetterNotOlder.com - Learn how to eliminate stubborn belly fat!

• Connect with Dr. Sean O’Mara 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 LMNT and Four Sigmatic. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

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

Sex has long been regarded a taboo topic, but it’s actually an essential part of human health that can impact your life in a multitude of ways. Your sexual experiences and performance can shed light on your cardiovascular fitness, affect your mental health, and so much more. But sadly, there’s a lot of misunderstanding and lack of education when it comes to sexual health.  

On this compilation episode of The Model Health Show, I’m bringing you conversations from two powerhouse experts in the field of sexual wellness. Dr. Jolene Brighten is a board-certified endocrinologist and clinical sexologist, and Dr. Rena Malik is a board-certified urologist and sexual health expert. You’re going to hear the latest science around pleasure, orgasms, and sexual function.  

You’re going to discover how your sexual function can reflect what’s happening inside your body, how to give and get more pleasure, what the health benefits of orgasms are, and some anatomy lessons you probably didn’t get in your sex ed class. I hope you enjoy this compilation episode! In this episode you’ll discover: 

• Why education about women’s anatomy has been suppressed. (3:08)
• The solitary function of the clitoris. (3:28)
• An important distinction between fear-based sexual education and pleasure-based sexual education. (6:20)
• Why parents should become sexual education experts in their homes. (10:44)
• The best way to pleasure your partner. (14:05)
• What arousal non-concordance is. (17:51)
• Why orgasm requires mindfulness. (20:07)
• How the sexual excitation and inhibition model works. (23:47) 
• The role and function of hormones during ovulation. (27:24)
• What your sex life can tell you about your overall health. (35:08)
• How the clitoris and penis are similar. (37:06)
• The only organ that exists solely for pleasure. (39:16)
• Why communication is essential for pleasure. (40:58)
• What the g-spot is and how to stimulate it. (44:34)
• The percentage of women that struggle with low libido. (47:33)
• How sexual health affects mental health. (48:49)
• The importance of prioritizing intimacy. (54:39)
• The health benefits of orgasms. (57:42)
• Why erectile dysfunction is on the rise, and the best ways to remedy it. (1:01:51) 

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.Get 10% off toxin-free, ceramic coated cookware by using my code MODEL at fromourplace.com/model.  

Building and maintaining an adequate amount of muscle mass has a variety of health benefits. Muscle can help optimize your metabolism, reduce your risk of injuries, and allows you to have a level of functional fitness to perform everyday tasks. Today, you’re going to learn about the fascinating connection between muscles and brain health. On this episode of The Model Health Show, our guest is neurophysiologist and human performance coach, Louisa Nicola. Louisa’s work is focused on the intersection of modern neurosurgery and the science of brain optimization. Her mission is to end Alzheimer’s disease through actionable strategies and helping people build resilient, athletic brains. In this interview, you’re going to hear the latest science on how your muscle mass impacts your brain function. We’re also going to discuss how video games can actually improve cognitive function, the truth about using creatine, and so many more tips on building a stronger brain and body. I hope you enjoy this rich, science-packed conversation with Louisa Nicola!  

In this episode you’ll discover: 

• The connection between the size of your leg muscles and the size of your brain. (2:12)
• How your brain plasticity is affected by your muscle mass. (3:32)
• One of the main causes of neurodegeneration and how to improve your brain. (4:16)
• What power is and how to improve it. (5:52)
• The important role of myokines. (7:20)
• How resistance training impacts cancer mortality rates. (10:03)
• Why bone density decreases during menopause, and how to counter it. (12:07)
• The symptoms of brain atrophy. (18:38)
• Which exercises allow you to reap the most brain and body benefits. (22:07)
• How playing video games can grow your brain. (27:33)
• Four specific reasons that video games can create new connections in the brain. (28:40)
• The impact that travel has on spatial awareness. (32:52)
• What creatine is and its benefits on the brain and body. (37:14)
• How much creatine you need to saturate the brain tissue. (39:16)
• Why creatine is neuroprotective against conditions like Alzheimer’s disease. (39:43)
• The critical role of omega 3 fatty acids for brain health. (44:12)
• Why there’s an epidemic of vitamin D deficiency. (45:35)
• How having adequate vitamin D levels affects the brain. (47:11) 

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 LMNT.

Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.