The Model Health Show

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: 

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: 

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

• Apple Podcast
• Spotify
• Soundcloud

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: 

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

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: 

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 Foursigmatic.

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

If you’re like most people, you’ve probably experienced times in your life when you just couldn’t find the motivation to exercise. Whether it’s a lack of time or energy or dealing with feelings like embarrassment or body image issues, experiencing mental blocks that stop you from exercising is a common occurrence. On this episode of The Model Health Show, Dr. Diana Hill and Katy Bowman are here to discuss their new book, I Know I Should Exercise, But… Their book is a powerful guide to understanding the psychology of aligning your actions with your values. We’re going to discuss some of the most common roadblocks keeping people from adding movement into their day, and how to overcome them. You’re going to learn about the powerful principle of psychological flexibility, how to stack movement into your existing routines, and how to reframe some of the most common barriers that hold people back from moving their bodies. Changing the way you think about movement can add so much value, joy, and self-compassion into your life, and I hope that’s what you take away from this interview. Enjoy!   

In this episode you’ll discover: 

• How our environments can stifle our movement.  
• The psychology behind not exercising.  
• Why your phone can act as a movement disruptor.  
• What psychological flexibility is.  
• How identifying your values can help you overcome obstacles.  
• What the biggest predictor of change is in psychology research.  
• The definition of time affluence, and how to find more time in your day. 
• How to utilize stacking to add more movement into you routine.  
• Why recognizing paradoxes can help you move more.  
• The power of asking “so what?”  
• How to find an exercise that works for you when you feel burnt out.  
• Why light activity can actually give you energy.  
• How to use your values to identify your motivation.  
• The importance of optimizing your environment to facilitate more movement.  
• Why you should give yourself permission to move your body. 
• How to overcome embarrassment.  
• Strategies for connecting with others, and the value in sharing your capacity. 
• What urge surfing is.  
• Why moving your mindset is a powerful strategy.  

Items mentioned in this episode include: 

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

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. 

Creating change in any area of your life often comes with a mindset component. Whether you want to uplevel your health, your relationships, or your finances, you have to get your mind right to create better outcomes. On today’s show, you’re going to learn how to transform your money mindset to create abundance. Our guest, Lewis Howes, is a New York Times bestselling author and the host of The School of Greatness Podcast. Today, he’s back on The Model Health Show to discuss incredible insights and mindset shifts from his new book, Make Money Easy. In this interview, you’re going to learn seven steps to create financial freedom. This episode also contains important conversations on navigating stress and trauma around money, a mind-blowing insight on why money is like food, and the importance of creating healthy boundaries around money. You’re also going to learn about monetizing your skills, the role that generosity plays in financial freedom, and so much more. Enjoy! In this episode you’ll discover: 

• The link between financial stress, depression, and disability.
• How old wounds and trauma can result in unideal outcomes.
• Why money is a huge pain point for so many people.
• What it means to make money easy.
• How to cultivate a healthy relationship with money.
• What it means to define a rich life.
• Why food and money are both energetic.
• How to think about money as nourishment.
• What the different money styles are, and how to find yours.
• The 7 steps of money therapy.
• How to identify your money triggers.
• Why shame can block abundance.
• How to create healthy boundaries around money.
• Why tying boundaries to money creates financial freedom.
• The importance of investing in your learning.
• Why preparing your mindset for money is essential.
• How to monetize your skills and passions.

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 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.   

The human body has a deep interconnection with food. The food we eat undergoes the process of digestion, assimilation and absorption of key nutrients, and provides energy to every single cell in our body. Today, you’re going to learn more about how your nutrition impacts your body and your ability to heal. On this episode of The Model Health Show, you’re going to hear my interview with Max Lugavere on The Genius Life Podcast. You’re going to learn about the best foods for brain health, the importance of sharing meals with your family, and why being dogmatic about nutrition can actually be harmful in the long run. We’re going to talk about the state of health in the United States, and simple, science-backed things you can do to have a positive impact on your children’s health outcomes. You’re also going to hear about the powerful influence you have with the people in your household, and the best tip for inspiring others to make healthier choices. I hope this conversation reminds you of the innate power you hold to create change, not only in yourself, but for your family and community. Enjoy! In this episode you’ll discover: 

• What you need to understand about how your dietary inputs affect your biology. 
• How the human body creates adaptations to unideal circumstances. 
• Why food is a powerful tool for healing.  
• What percentage of the average American’s diet is ultra-processed foods. 
• How children’s diets have evolved over the last few decades.  
• What culture is.  
• The important role you hold in influencing your family culture.  
• What percentage of American families eat together.  
• The protective health benefits of a shared meal.  
• What the most powerful epigenetic influence on our health is.  
• How to harness the power of instinctive elaboration to transform your life. 
• The difference between real food nutrition and synthetic versions.  
• What the best foods for brain health are.  
• The pros and cons of dietary frameworks.  
• How to cook for fat loss.  
•  

Items mentioned in this episode include: 

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

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. 

Fermented foods like sauerkraut, kimchi, miso, and kefir have long been a staple in traditional cultures all across the world. Today, science affirms that these fermented foods play an important role in human health by bolstering the immune system, calming inflammation, influencing the nervous system, and much more. On today’s show, you’re going to learn about the numerous health benefits of fermented foods and how you can incorporate them into your diet. This compilation episode features some of the top experts in the world, including epidemiologists, microbiome research scientists, nutrition experts, and more. You’re going to learn how eating fermented foods impacts the microbiome, your cravings, your tastebuds, and your mental health. There are a multitude of amazing health benefits you can receive by adding fermented foods into your diet, and this episode is going to arm you with the knowledge you need to create a habit that works for your lifestyle. I hope you enjoy this compilation episode of The Model Health Show! 

In this episode you’ll discover:

·      How your gut microbes can influence your body composition.

·      The power of eating fermented foods, and how many servings to aim for.

·      Why sleep and the microbiome are two fundamental pillars of health.

·      How fermented foods create bioactive effects.

·      The benefits of sourdough bread.

·      Types of fermented foods you can make at home.

·      The role of kimchi in Korean culture.

·      Five specific things you can do to have a healthy microbiome.

·      The impact that polyphenols have on the microbiome.

·      How to implement time-restricted eating for better gut health.

·      Why fermented foods have the power to reduce stress.

·      The link between anxiety, neurotransmitters, and fermented foods.

·      How consuming vinegar before a meal can impact blood sugar and insulin.

·      The power of acetic acid.

Items mentioned in this episode include:

·      PaleoValley.com/model  Use code MODEL for 15% off!

·      Beekeepersnaturals.com/model  Save up to 30% on natural remedies!

·      How Time Restricted Eating Transforms Your Biology with Dr. Andrew Huberman  Listen to episode 524!

·      The Truth About the Microbiome with Dr. Suzanne Devkota  Listen to episode 644!

·      How to Have Boundless Energy & Health with Ben Greenfield  Listen to episode 748!

·      The Truth About Gut Bacteria with Dr. Tim Spector  Listen to episode 683!

·      How Food Causes Stress or Reduces Stress  Listen to episode 734!

·      Get Clearer Skin with These Glucose Hacks with Jessie Inchauspé  Listen to episode 681!

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 Beekeeper’s Naturals. Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more. 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.

Longevity isn’t just about living a longer duration – it’s about ensuring that you are healthy, mobile, and functional into your later years. And if you want to be healthy and vibrant when you’re older, you’ve got to train for that goal now. Today, you’re going to learn about important markers of longevity that you can measure for yourself. On today’s show, we’re going to go through three fitness and mobility tests you can do to measure your overall health. These three fitness tests are backed by research, easy to conduct at home, and most importantly, can be improved upon if you’re not satisfied with your results. You’re going to learn the science behind why your balance, walking speed, and your ability to get up and down from the floor can tell you a lot about your health. I’m also going to be sharing actionable steps you can use to get stronger, improve your mobility, and increase your chances of a long and healthy life. Enjoy! 

In this episode you’ll discover:

• What the gait speed test is and how to do it.
• What your gait can tell you about your lifespan.
• The connection between gait speed and muscle function.
• How to improve your gait.
• Why walking is considered a wonder drug.
• The link between steps per day and testosterone levels.
• What the minimum effective dose of walking is.
• Why spending time barefoot is good for your health.
• The health benefits of walking backwards.
• How to do the single-leg balance test.
• Why falls can be so dangerous for the elderly.
• How to improve your balance.
• Why big toe strength is actually an indicator of longevity.
• What the sit-and-rise test is.
• How to improve your mobility.
• The benefits of sitting on the floor.  

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. 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.  

If you want to look better and feel better, one of the best things you can do is improve your sleep quality. Getting high-quality sleep impacts every function in your body, including your cognitive function, metabolic processes, immune function, and everything in between. Today, you’re going to learn how to unlock the secrets to a better night’s rest. On this episode of The Model Health Show, you’re going to hear my interview from The Doctor’s Farmacy with Dr. Mark Hyman. This conversation covers the topic of sleep wellness, including how to eat for better sleep, how to create a solid nighttime routine, and so much more. You’re going to learn how your sleep quality can impact your body composition, how to time your workouts for better sleep, and the exact nutritional inputs your body needs to generate healthy sleep-related hormones. This interview is full of science-backed tips that can move the needle on your sleep quality immediately. If you’re ready to get better sleep tonight, this episode is for you!  

In this episode you’ll discover: 

• The link between lifespan and telomere length.
• How your sleep quality can affect your body composition and overall appearance.
• The connection between melatonin, brown adipose tissue, and your ability to burn fat.
• Why microbial health can impact sleep quality.
• Why sleep nutrients are, and how to add more into your diet.
• What you need to know about cortisol rhythms.
• Why the time you workout could affect your sleep quality.
• The truth about blue light.
• How to create a healthy evening routine.
• Why you might want to throw away your bedroom tv.
• How natural light impacts your sleep cycles.
• The importance of calming your inner chatter with a practice like meditation. 

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 Jaspr and Organifi. Go to Jaspr.co/model and use code MODEL to save $200 for a limited time on the best air purifier on the market! Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.