Having a larger waistline is linked to a whole host of risks, including higher propensity for heart disease and diabetes. And while it isn’t possible to directly target belly fat through exercise and diet, there are some steps you can take to facilitate overall fat loss, resulting in a reduction of dangerous visceral fat.

Today’s guest, Thomas DeLauer, is an expert in the realm of diet and nutrition. His popular YouTube channel has amassed millions of subscribers with the mission of helping folks implement realistic and sustainable habits to optimize their health. On this episode of The Model Health Show, he’s diving into the science behind losing belly fat.

You’re going to learn the critical mechanisms behind belly fat, including the role of hormones, calories, macronutrients, and more. You’ll hear about the best types of exercise for reducing fat, how to simplify your diet for better body composition, and a whole lot more. Thomas has a wealth of knowledge in this space, and I hope you enjoy this interview.

In this episode you’ll discover:

• What central adiposity is.
• The difference between visceral fat and belly fat.
• What the main culprits of visceral adiposity are.
• How cortisol works in relation to belly fat.
• Why so many people are skinny fat.
• How trans fats are created, and how the body breaks them down.
• The connection between leaky gut and inflammation.
• What you need to know about trans fats in our food supply.
• Why both excess sugar and excess fat can cause elevated blood sugar levels.
• How the liver stores and utilizes glycogen.
• Why processed foods create the perfect storm for accumulating belly fat.
• The mechanisms behind how the body burns fat.
• Which types of exercise are best for burning belly fat.
• The truth about spot reduction.
• What LISS is, and how to utilize it.
• Thomas’ story of transforming his health.
• The first thing you should do daily to start your day off right.
• A meal prep tip to help you simplify your life.
• How to create an environment that facilitates healthy choices.

Items mentioned in this episode include:

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

HVMN.com/model -- Save 30% on your first subscription order of Ketone-IQ!

EatSmarterCookbook.com

Connect with Thomas DeLauer Website / Instagram / YouTube

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This episode is brought to you by LMNT. Now, one of the most essential things that enables our cells to literally talk to each other, that enables signal transduction are electrolytes. Electrolytes are minerals that carry an electric charge. Now, there's a certain electrolyte that has gotten drag through the media, through popular culture and really framed as a villain, and that electrolyte is sodium. Now, according to the FDA, over 70% of the sodium in the average American's diet is coming from ultra-processed fake foods. It's coming from ultra-processed foods, from things like Pop-Tarts and potato chips, and the list goes on and on, fast foods. This is where we're getting the bulk of our sodium intake, very low quality sodium and really a one-trick pony because there isn't just one type of electrolyte or one type of sodium. Sodium is one form of a salt. There's also potassium salts, there's also magnesium salts. There's many forms of magnesium, many forms of sodium. That highly refined sodium found in ultra-processed foods, that can be problematic, absolutely. But what happens when we start to shift away from having a diet largely made up of these ultra-processed foods and we're eating more real foods? Are we certain that we're getting the sodium that our cells really need to have a high level of communication and also to protect our metabolic health? Because a meta-analysis published in the Cochrane Database of Systematic Reviews uncovered that study participants placed on a low sodium diet did have slightly lower blood pressure in the short-term because that's what we often think about when reducing the sodium, is because of hypertension. So they found that lowering sodium intake did slightly lower blood pressure in the short-term, but they found that restricted sodium also led in the more medium to longer-term, eventually led to elevated triglycerides or blood fats, elevated stress hormones, and accordingly elevated blood pressure. So short-term, reducing sodium, reduces blood pressure, but if you do that for too long, blood pressure is going to be elevated. So there's a balance here. We need sodium. It is a critical nutrient to human health, but we don't want it coming in in that one-trick pony version from ultra-processed foods predominantly. And also a study that was published in the Journal Metabolism that was done by researchers at Harvard Medical School found that low salt intake directly increases insulin resistance in healthy test subjects. So with that being said, make sure that we're eating foods that are naturally rich in sodium, but also what I saw at my special guest recording studio, what we have here at our studio is the electrolytes from LMNT. Go to drinklmnt.com/model and you're going to get the highest quality electrolyte supplement in the world. And they're also, by the way, with every electrolyte purchase, they're going to send you a free bonus pack, a free gift as well. Now, a fascinating study published in the journal Neuron found that magnesium, which is one of the other electrolytes in LMNT, incredible ratios, magnesium is able to restore critical brain plasticity and improve our cognitive function, right? So our brain is critically dependent on sodium, magnesium, and potassium is the other key electrolyte in this equation. And LMNT has hundreds of thousands of data points on the optimal ratio of these electrolytes. And by the way, professional sports teams and all professional sports are utilizing LMNT now. Just because contractually they got to have Gatorade on the outside of that container on the sidelines. I'm telling you right now, I've got the inside information here. Many professional teams are now utilizing LMNT, and I know this because these high level athletes and teams are now partnering with LMNT. So again, it's something really special. It's getting away from all the highly refined sugar that's unnecessary to have in our electrolyte supplements and just delivering the high quality electrolytes that our bodies need to perform. Go to drinklmnt.com/model for a special gift of electrolytes with every purchase.

 

This episode is brought to you by HVMN. One of the major reasons that people give for not being able to cook home-cooked meals on a consistent basis, is not having the energy to do it. Energy can be one of our greatest assets, and it can also be one of our greatest deficiencies. Obviously, our lifestyle factors play a huge role in the availability that we have to access energy, but there are a few recent discoveries that are adding to energy equation, like a few things ever have. Numerous studies, including a study published by the Federation of American societies for Experimental Biology or the FASEB journal, found that exogenous ketones can be up to 28% more efficient in generating energy than glucose alone. If this is about cognitive function, if this is about energy, you've got to utilize these ketones, but not just any run-of-the-mill ketone esters that had its time in the sun, but something far better has been brought to the world by HVMN. Go to hvmn.com/model, and you're going to get 30% off your first subscription order of ketone-IQ. Ketone-IQ is now clinically proven to improve our cognitive performance and also bolster our energy for sports performance. In fact, studies have found up to 15% increased mean power output after recovery by utilizing ketones. And the bio-availability of ketone IQ is in a league of its own. Check out ketone-IQ today. Go to hvmn.com/model for 30% off your first subscription order.

When you think about improving your health, you probably consider implementing daily habits like preparing nutritious meals, adding more movement to your routine, and getting quality sleep. But before you can make lasting changes in those areas, you’ll have to cultivate the mindset and the environment that makes those healthy changes not only possible, but natural.

On this episode of The Model Health Show, you’re going to hear my interview on Sway in the Morning to promote the launch of The Eat Smarter Cookbook. You’ll hear how changing your mindset can upgrade your health and why changing your environment is the best way to make healthy choices automatic. You’re also going to hear some of my personal story, including the evolution of my career and my own health journey.

This interview contains powerful conversations on transforming your mindset, how ultra-processed foods are harming our health, how to approach health in a balanced way, and the important role that connection plays in dictating our health outcomes. I’m honored and excited to share this interview with you.

In this episode you’ll discover:

• How I became interested in health.
• The power of having an audacious goal.
• Why empowerment is a key factor in changing your life.
• The first domino in creating a change.
• How your environment influences your health outcomes.
• The major differences in food quality in the US vs. other countries.
• What ultra-processed foods are.
• How the healthcare industry and processed food companies profit from sick people.
• What to consider about filtering water.
• Why the term BPA free is misleading.
• The critical role sodium plays in the body.
• What percentage of the average American’s diet is ultra-processed foods.
• The role of epigenetics in determining your health outcomes.
• Why eating with your family can have powerful effects on your health.
• How to create a culture of health and connection around the dinner table.

Items mentioned in this episode include:

EatSmarterCookbook.com -- Order your copy today!

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

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

Sway’s Universe

Join TMHS Facebook community - Model Nation 

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Thank You To Our Sponsors!

 

This episode is brought to you by Four Sigmatic. Even when I'm traveling, I always bring along my four Sigmatic think coffee blend of organic coffee and dual extracted chaga and lion's mane mushrooms. I travel with their little travel packs and at home I'm making the full coffee grounds and the drip, it's a whole vibe that I do each morning for my wife and I. Especially when I'm traveling, I wanna make sure that my cognitive function and my immune system is on point. But it's really about immunomodulation and that's the power of these dual extracted medicinal mushrooms. They're clinically proven. We're talking mountains of peer-reviewed data affirming that they have immunomodulating capacity to help to uplevel or increase the activity of our immune system if needed, or to help bring down our immune system activity to make sure that it's not hyperactive. And in particular, Chaga mushroom has been shown to increase the production of something called superoxide dismutase, a super antioxidant in the human body that's really influential on the health and performance of our immune system. But also for that cognitive performance, lion's mane is pointed out by researchers at the University of Malaya where they discovered that it is able to increase the activity of something called nerve growth factor in our brain. Nerve growth factor is essential in the regulation of growth, maintenance, proliferation, and survival of various brain cells. That is powerful stuff. In a study published in biomedical research test subjects with a variety of health complaints, including anxiety and poor sleep quality, were given lion's mane or a placebo for four weeks. The participants who use lion's mane significantly reduced levels of irritation and anxiety than those in the placebo group. The researchers stated, "Our findings show that lion's mane intake has the possibility to reduce depression and anxiety." There are solutions out there. But again, we don't know, we don't know. It's all about education. It's all about empowerment. Head over there, check them out. It's foursigmatic.com/model. That's foursigmatic.com/model. Check out their incredible think blend. You get 10% off storewide, by the way. And in addition to their coffee blends, they also have a wonderful hot cacao or hot cocoa blend that has reishi mushroom in there. They also have elixirs themselves. So if you're not a big fan of coffee, you can get the lion's mane itself, cordyceps, chaga, and many other wonderful things. So again, head over there, check them out, foursigmatic.com/model for 10% off.

 

This episode is. Brought to you by PaleoValley. I've got some very bad news for you about vitamin C supplements. Most people have no idea that typical vitamin C supplements are made from corn syrup or corn starch derived from GMO crops. The synthetic ascorbic acid found in most vitamin C supplements is structurally similar to naturally derived whole food sources of vitamin C, but they are not the same thing. Whole food and whole food concentrates of vitamin C have hundreds of other bioactive cofactors that make vitamin C work miraculously in our bodies. While synthetic vitamin C is the very definition of a one-trick pony. In fact by being devoid of essential cofactors Synthetic vitamin C supplements can be outright harmful to your health. For instance, a 2013 study published in the Journal of the American Medical Association Internal medicine found that participants taking synthetic vitamin C supplements had twice the risk of developing kidney stones. Another study from researchers at USC found that a daily dose of synthetic vitamin C thickened the walls of participants arteries two and a half times faster than those not taking the synthetic supplement. This is absolutely insane because, number one, it's one of the most popular standalone supplements in the world and commonly found in most multi-vitamins. Number two, whole food based, whole food concentrates of real Vitamin C are remarkably effective in lowering the risk of cardiovascular disease even in people engaged in high-risk behaviors like smoking. A randomized placebo-controlled study published in the Journal of Cardiology had 20 smokers Consume a whole food concentrate of vitamin C in the form of camu camu berry daily over the course of a one-week study. And it led to significantly lowered oxidative stress and lowered inflammatory biomarkers. What's more there were no changes in these markers in the placebo group who received an ordinary Synthetic vitamin C supplement. Because of the damage humans have done to the soil microbiome Levels of vitamin C are notably lower in typical foods. That's why I've been utilizing a whole food vitamin C concentrate blend of camu camu berry, Acerola cherry, and amla berry for years. And I'm on a mission to spread awareness about this and get people off Synthetic vitamin C supplements. The essential C complex from Paleovalley is all organic, no synthetic ingredients, and no fillers. Plus it has a 60-day 100% money-back guarantee, so if you aren't absolutely thrilled with it, you'll receive a full refund. No questions asked. Go to paleovalley.com/model right now, and you'll automatically receive 15% off of your order at checkout. Vitamin C is critical for our immune system health, but also the health of our heart, our brain, our skin and so much more. Target organic whole food sources of vitamin C, and if you're going to supplement, make sure it's a whole food concentrate and not synthetic vitamin C. Go to paleovalley.com/model. That's paleovalley.com/model right now for 15% off. And now back to the show.

What is the underlying factor that drives humans to engage in behaviors that are damaging? Whether it’s gambling, drinking, or eating to excess, it’s not uncommon in our society for folks to get sucked into repetitive, detrimental habits. It turns out, there’s an evolutionary foundation behind this behavior, and it’s the topic of the new book, The Scarcity Brain.

Today’s guest, Michael Easter is a professor and the author of The Comfort Crisis and The Scarcity Brain. His work encompasses the idea of utilizing modern science and evolutionary wisdom in order to lead healthier, more fulfilled lives. He joins this episode of The Model Health Show to share the fascinating science of scarcity, moderation, fixation, and happiness.

You’re going to learn about the scarcity loop and how it drives us to repeat unhealthy habits. We’ll talk about the psychology of gambling, overeating, excessive screen time, and so much more. If you want to break the cycle of constantly craving more, this interview will help you create meaningful change. I hope you enjoy this interview with Michael Easter!

In this episode you’ll discover:

• The interesting ways our society has removed discomfort from our daily lives.
• Why there’s an evolutionary mismatch between our drive and our environment.
• What scarcity brain means.
• Why moderation is so difficult for most folks.
• What we can learn about human drive from slot machines.
• Three main components of a behavior loop.
• Examples of the scarcity loop in our modern world.
• The psychology of gambling.
• What pigeon studies on gambling can teach us about stimulation.
• How the theory of optimal stimulation explains addiction.
• Why slot machines became more popular after a few simple tweaks.
• How humans evolved to overeat.
• The fascinating history of snacking.
• Three v’s of a popular snack.
• Why ultra-processed foods are easier to overeat.
• Three ways to fix your craving mindset.
• How scarcity cues can impact our behavior.
• The internal cues that prompt us to pick up our phones.
• How boredom can enhance creativity.

Items mentioned in this episode include:

Organifi.com/Model  -- Use the coupon code MODEL for 20% off + free shipping!

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

Scarcity Brain by Michael Easter

The Comfort Crisis by Michael Easter

Connect with Michael Easter Website / Newsletter / Instagram

Join TMHS Facebook community - Model Nation 

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Thanks to our Sponsors!

This episode is brought to you by Organifi. Today, more than ever, because of all the stress inputs and how our bodies are processing the data that we're being exposed to, we very often need a little bit of a support. That's where the term supplement should come in at. Supplements should not replace an already healthy diet. It should supplement, it should fill in minor gaps. It should help us to be able to go above and beyond so that we're running on all cylinders. Now, we've existed recently in recent generations in the paradigm of the "multivitamin", and the data is now pointing to the fact that there is a very big difference in synthetic versions of vitamins versus real whole food versions of those same vitamins. Just because the the chemical equation is the same does not mean that it's impacting our health the same way. Take for example, essential nutrient vitamin E. This nutrient is important for healthy function of your cardiovascular system, cognitive performance, and even the health of your skin. Well, the study published in the American Journal of Clinical Nutrition determined that natural food-based vitamin E, has nearly twice the bioavailability of synthetic vitamin E. So again, the data is now becoming more and more clear. Just because we get a "multivitamin" that has these synthetic versions of these essential nutrients, does not mean that our cells can actually utilize it. So when we're looking at fortifying our nutrition, providing ourselves with an abundance of essential nutrients, we wanna do this with number one, real whole foods. And number two, real food concentrates. Superfood concentrates. This is why I'm such a huge fan of Organifi. Organifi provides organic whole food-based superfood concentrates superfoods like chlorella, for example, which is incredibly rich in Chlorophyll, which a study published in the Journal Appetite found that chlorophyll can aid in weight loss and reduce the urge to eat hyper-palatable foods. But it also has remarkable micronutrients like Lutein and Zeaxanthin that helps with our cardiovascular system, with our vision and much more. These foods go above and beyond with their nutrient density. And on top of that, a double-blind placebo controlled study published in the journal Clinical and Experimental Hypertension found that Chlorella was able to normalize blood pressure of test subjects with hypertension. So when I'm saying these foods are superfoods, I'm not exaggerating. We're talking about science backed, we're talking about real. If we're talking about a multivitamin, this is where you need to turn, Whole Food concentrates. Organifi's Green Juice contains chlorella, spirulina, ashwagandha, coconut, and it comes together in this really refreshing beverage that's easy to make, easy to travel with as well. They have these great go packs and providing our families with real whole food-based complimentary nutrition. Go to organifi.com/model. You get 20% off their incredible Green Juice Blend. They also have a great Red Juice Formula Gold highlighting organic turmeric as the foundational ingredient in that formula. And so much more. Organifi is doing stuff the right way, organic, cold processing, organic whole food-based nutrition at organifi.com/model. That's organifi.com/model for 20% off storewide.

This episode is brought to you by Four Sigmatic. The human brain is the most powerful pharmacy in the universe. And I'm saying that because every single thought that we think creates correlating chemistry in our bodies and that biochemistry is designed uniquely for you. It's beyond bio identical hormones or neurotransmitters. These are designed specifically for your own receptor site. So what you're making within your own body based on your thoughts, your perception of reality, is of the utmost importance. And obviously, thoughts of stress and anxiety, and worry and fear, these are going to create cascades that make us feel a certain way. The same with more positive and affirmative feelings and thoughts of joy, of love, of connection. But all of our emotions matter. Now, the thing is, if we're talking about health and longevity, we want to make sure that we're stacking conditions to have more positive, affirmative thoughts and buffer us from the stressful thoughts that we are inevitably going to have. Now, our sleep hygiene, our movement practices, and also our nutrition are of the utmost importance in helping to modulate these things. And when it comes to managing stress, there is one particular story, tea that has been utilized for thousands of years that stands head and shoulders above the rest. A study published in Biomedical Research found that test subjects with a variety of health complaints, including anxiety and poor sleep quality, were given lion's main medicinal mushroom or a placebo for four weeks to monitor their metabolic and psychological impact. The participants who utilize lion's mane had significantly reduced levels of anxiety and irritation than those in the placebo group. The researcher stated, quote, our results show that lion's main intake has the possibility to reduce depression and anxiety unquote. Not only that, scientists at the University of Malaya discovered that compounds in lion's mane are able to significantly improve the activity of a nerve growth factor in the brain. Nerve growth factor is essential in the regulation of growth, maintenance, proliferation and survival of various brain cells. If we want to have a healthy brain and protect our brain cells, which we don't have, the regenerative activity of brain cells like we do other cells in our bodies, we've got to take care of our brain cells. This is one of the few things ever discovered that has that protective capacity for me and my family. We want to make sure that the medicinal mushrooms that we're utilizing lions mane, chaga, rishi, and the like are all done via a dual extraction to make sure that we're getting these bio active compounds in a more full fashion. So via a hot water extract and an alcohol extract, there's one company that's doing that and infusing these incredible medicinal mushrooms into things like organic coffee, organic hot cocoa, and I'm talking about the folks at Four Sigmatic. Go to foursigmatic.com//model you get 10% off store wide of all of their incredible medicinal mushroom elixirs, cocos, and their organic coffee blends as well. Today I actually had the lions main and chaga organic coffee blend. This is one of those things, of course, it puts you on ten, but it helps you to modulate and manage your energy. It's not one of those things where you get this jolt of energy and then it leaves you lagging later on. It's very steady, mild mannered behavior and also helping to really activate the cognitive function that we're looking at when we're talking about things like lion's main, medicinal mushroom. Can get 10% off store wide plus more. They got some incredible packages that you've got to check out in specials over at foursigmatic.com//model. Go to foursigmatic.com//model for 10% off store wide and more.

There are a variety of smart lifestyle strategies you can use to lower your stress levels, including practicing meditation and deep breathing, getting adequate sleep, and exercise. But did you know that the food you eat has the potential to both reduce stress and cause stress? Food is a critical, yet often overlooked, piece of stress management.

If you’re looking for strategies to reduce your overall stress load, it’s important to understand how nutrition impacts stress, and vice versa. On this episode of The Model Health Show, you’re going to hear the science of how food can reduce stress and cause stress. You’re also going to learn actionable steps you can take to ensure a healthier overall stress load with specific foods and behaviors.

Learning strategies to modulate our stress responses is something we can all benefit from, so I hope this episode provides a ton of value to you. The bidirectional relationship between food and stress is a fascinating one, so click play, listen in, and enjoy the show!

In this episode you’ll discover:

• What percentage of physician visits are caused by stress related illnesses.
• The connection between stress and cardiovascular events.
• What stress is, and how your overall stress load is compiled.
• The definition of gastrophysics.
• What role perception plays in your food preferences.
• The surprising findings of the sonic chip experiment.
• How texture can influence our food experiences and enjoyment level.
• Specific examples of snacks that incorporate various food textures.
• The connection between carbohydrates and serotonin production.
• How consuming fermented foods can improve your mental health.
• The health benefits of consuming chocolate.
• How eating with others can act as a defensive mechanism against stress.
• Why eating increases immune activity.
• The connection between ultra-processed foods and psychological stress.
• Why chewing thoroughly is critical for your health.
• The two main things you should include while eating to reduce your stress load.

Items mentioned in this episode include:

EatSmarterCookbook.com -- Preorder your copy today & claim your free bonuses!

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!

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

Join TMHS Facebook community - Model Nation 

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

• Apple Podcasts
• Stitcher
• Spotify
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Thanks to our Sponsors!

This episode is brought to you by Foursigmatic. What's another science backed food that can help to support the reduction of stress? Well, this one is actually traditionally used as a beverage, but it also is used culinary ways today in different food preparations. And I'm talking about Lion's Mane medicinal mushroom. I just went to a farmer's market the other day and there was a table there that had this wide variety of different medicinal mushrooms and Lion's Mane was there as well, and some folks who were getting the Lion's Mane to use it in different dishes. But traditionally it's gonna be a decoction or hot water extraction to kind of break down and extract these compounds that I'm about to share with you because within Lion's Mane, a study published in biomedical research found that test subjects with a variety of health complaints, including anxiety and poor sleep quality, were given Lion's Mane or a placebo for four weeks. The participants who use the Lion's Mane significantly reduce levels of irritation and anxiety than those in the placebo group. Alright, so we're talking about a reduction of agitation, a reduction of stress. The researchers stated "Our results show that Lion's Mane intake has the possibility to reduce depression and anxiety." That's special, man, that is really special. And as mentioned, you wanna make sure that this is a dual extraction to really get all the compounds from the mushrooms. This is why I'm such a huge fan of Four Sigmatic. I have Lion's Mane almost every day. So whether it's in the Lion's Mane Organic Coffee along with Chaga medicinal mushroom, or it's the Lion's Mane Elixir itself, this is one of those staples in my household for sure. Huge fan of Lion's Mane, and you could check them out. Go to foursigmatic.com/model, that's foursigmatic.com/model. You get 10% off storewide. Four Sigmatic really is the best. They've been such a huge supporter. We're a big supporter also of the movement with Eat Smarter and Eat Smarter Family Cookbook as well and just providing great gifts and things for giveaways and support just to really help with this movement with family wellness. So definitely appreciate Four Sigmatic. Go to foursigmatic.com/model for 10% off.

This episode is brought to you by Organifi. For this one, we're gonna look at a spice. This one is turmeric. Turmeric has been found to improve insulin sensitivity, reduce blood fats, and directly act upon fat cells. Plus research published in the Journal of Ethnopharmacology points to turmeric's potential in reducing the severity of both anxiety and depression. Yes, we can add some turmeric to different recipes. However, to get a truly therapeutic amount of it, I'm a huge fan of making a turmeric latte. And for that, my favorite turmeric latte is from Organifi Gold. Organifi Gold not only has an incredible source of organic turmeric, but also combines magnesium, Rishi, and other incredible ingredients that really help to reduce stress in the human body. They made that product so intentionally utilizing the highest quality ingredients and just making it easy to enjoy the process of getting well and getting these powerful nutrients into our bodies. For the Organifi Gold, go to organifi.com/model. That's organifi.com/model. You get 20% off storewide, so they're gold formula, they're Organifi green juice, which I mentioned spirulina a little bit earlier. It's one of the highlighted ingredients in the Organifi green juice. But in this particular instance, if we're talking about reducing stress, Organifi Gold is my favorite.

This episode is brought to you by LMNT. Part of the response of the human body where we're not satiated and we're wanting to eat more and more and more is that we're not getting in the nutrients that our bodies are screaming for. Now with that lack of nutrients, by the way, this is where it's about being intentional when we're making our food choices to make sure that we're eating nutrient rich foods as much as possible. And to compliment with that in particular, there's a certain category of nutrients that are really important in helping to modulate stress. And this is where electrolytes can be valuable for everybody, especially those who are not getting copious amounts of these stress modulating electrolytes in their diet. A plethora of studies have proven the benefits of electrolytes on mental health and stress management. For example, a study cited in the journal of physiological reports titled Sodium and Potassium Excretion Predict Increased Depression in Urban Adolescents uncovered the overlooked role of electrolytes and mental health, in particular low potassium. And the sodium intake that's largely coming from ultra-processed foods is creating more mental health issues in our citizens. And of course, by the way, don't forget about magnesium when we're talking about this interplay with electrolytes. Magnesium has too many studies on reducing symptoms of anxiety and depression and releasing abnormal amounts of stress, helping us to metabolize stress. Then we can even mention, there are mountains of studies on the benefits of magnesium and so keep that in mind. This is why I'm a huge fan of course, of getting in our electrolytes in our food, but also supplementing with high quality electrolytes. I'm not talking about Gatorade, I'm not talking about Powerade, I'm not talking about any of that garbage. I'm talking about high quality electrolytes with science-backed data points that is not containing unnecessary sugars and food dyes for me and my family. This is something that I travel with this as well. It was really helpful. These are those small things you pick up traveling coast to coast to New York City, really helping me to adjust. I'm always traveling with my element electrolytes. Go to drinklmnt.com/model. That's drinklmnt.com/model and they're going to send you a free electrolyte sample pack with every purchase. So whatever electrolytes that you get, they're gonna send you a sample pack to try out their other varieties of electrolytes as well. So such a cool gift that they're giving for folks. Go to drinklmnt.com/model. Truly element is in a league of their own when it comes to electrolytes.

Cooking meals together in the kitchen with your kids and family creates long-lasting memories. Sometimes starting small with making your own meals alongside others can help others build strong eating habits. Cynthia was inspired after seeing a study that the future generation may not live past their parents and it all leads to how we eat.

Cynthia Garcia is the founder of the Institute of Transformational Nutrition and Modern Life Coach School. She has been featured on The Dr. Phil Show, The Doctors, and the TODAY show. She shares her knowledge of the best techniques, tips, and methods of transforming the way you eat and your overall health habits through the Institute of Transformational Nutrition.

In this interview, she speaks with Shawn on how to grow good eating habits with your children so they may live a long healthy life. It’s all based on the culture in your home or based on the culture you are exposed to around you.  Cynthia Garcia shares her 3 pillars of transformational nutrition and how to change the culture in your home to stronger, healthier relationships in your home, family, and friends. 

In this episode you’ll discover:

• Why nutrition is not just about what you eat
• The 3 pillars of transformational nutrition
• How creating rituals can make family meals fun
• How to get kids involved in cooking
• How to make transformational change in your family’s health
• How changing your mindset can change how you eat
• How surrounding yourself with other people can help you learn
• How to grow by immersing yourself in new cultures
• How the stories we tell ourselves create our environment
• Simple ways to put transformation into practice

Items mentioned in this episode include:

Organifi.com/model -- Use the coupon code MODEL for 20% off + free shipping!

Beekeepersnaturals.com/model -- Save 20% on raw honey & other natural remedies!

EatSmarterCookbook.com -- Order your cookbook today and get access to the Family Fitness & Fitness Summit!

Transformationalnutrition.com/model  -- In support of the launch of the Eat Smarter Family Cookbook, we partnered up with the Institution of Transformational Nutrition to offer a LIMITED number of scholarships to become a Health Coach Today!! Apply Today at Transformationalnutrition.com/model for the scholarship and access their Free course and guide on being a Health Coach Today! 

Connect with Cynthia Garcia -- Website / Instagram / YouTube

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

• Apple Podcasts
• Stitcher
• Spotify
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“Negative perception of aging was the strongest correlation to accelerated biological aging” ~ Mike Mutzel

A new 40-year study gives new life to— “The older the violin, the sweeter the music.” Believing that is true, having a positive outlook on aging, has been proven to slow the biological aging process. Small changes are the starting point for longevity and those changes begin inside our minds. My guest and I break down the details and give you a ton of actionable steps to take toward longevity.

Mike Mutzel, aka Metabolic Mike, is a four-time guest who holds a Bachelor of Science degree from Western Washington University. Also has a Masters in Clinical Nutrition from the University of Bridgeport, is an Institute for Functional Medicine graduate, and he’s a legend in the health and fitness arena. Mike is also a successful author, and founder of MYOXCIENCE Nutrition.

Listen as Mike and I dig into the ongoing Dunedin Study that has spanned 40 years. Learn how you can use the findings to slow the aging process without sweeping lifestyle changes. Simply making up your mind that you have control over your biological age has been proven to get the ball rolling on longevity. Get ready to take notes because this episode is full of science-backed steps anyone can take to fight off Father Time and avoid total dependence on pharma-fixes, while feeling better mentally and physically.

In this episode you’ll discover:

• A 40-year study highlighting factors affecting how we age
• How mind over matter is true with aging
• A commercially available test to view your biological age
• The army of unhealthy factors afflicting us daily and ways to combat them
• Why you should train for balance and proprioception
• Grandkids’ effect on aging
• Easy effective cognition exercises
• What a study on grip strength tells us about biological aging
• Surprising facts on cholesterol’s link to reaching 100 years old
• Impactful tips on clearing your body of environmental toxins
• Alarming facts about pesticides that make farmers markets more appealing
• In-depth breakdown of weight loss drugs like Ozempic
• Mindful eating and other gut health insights
• Ways to lose weight naturally without $300/month prescriptions
• A key side-effect of unnaturally curbed appetite
• Thyroid and pancreatic concerns with Ozempic
• How grace toward yourself and micro changes can lead to improved health

Items mentioned in this episode include:

Onnit.com/model — Save an exclusive 10% on performance supplements & tools!

HVMN.com/model — Save 30% on your first subscription order of Ketone-IQ!

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

EatSmarterCookbook.com — Order the cookbook today & claim your bonuses!

Dunedin Study — main findings

The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer

Trudiagnostic.com — Discover your biological age

Faithful Harvest: The True Story of a Small Town, a Global Industry, and a Toxic Secret

High Intensity Health — Mike Mutzel’s YouTube Channel

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Thanks to our Sponsors!

This episode is brought to you by Onnit. I wanted to share something with you that's the result of a couple of studies looking at how a certain fat can actually help to burn fat. A randomized double-blind study published in the International Journal of Obesity and Related Metabolic Disorders placed participants on a reduced calorie diet that included either supplemental MCTs, medium chain triglycerides, or supplemental long-chain triglycerides, or LCTs. After the data was compiled, it was revealed that the group who included MCT oil lost more weight, eliminated more body fat, and experienced higher levels of satiety. Again, same calorie-restricted diet, but adding in the MCTs led to more fat loss. Another study, this was cited in the International Journal of Obesity and Related Metabolic Disorders as well as a separate study. And this revealed that MCTs are able to boost oxidation of stored fat while increasing our satiety at the same time, so burning fat while we're still feeling satisfied. Now here's why this matters. The study also noted that MCTs enabled study participants to retain more of their muscle mass during the weight loss process. So this was supportive of not just weight loss but actual fat loss and retention of our lean tissue. There's something special about MCT oil, but as with everything today, the sourcing is critically important. This is pretty much a daily thing for me, having some MCT oil included somewhere in my nutrition protocol, whether it's blended into a tea or coffee or a smoothie or a salad dressing, there are so many different ways to utilize MCTs, but where you get it from truly does matter. We have to make sure that we're getting our MCT oil from companies that have integrity, that have high-quality sourcing, and also avoiding a lot of toxicants that come along with a lot of supplements today. For my MCT oil, I'm getting it from Onnit. Onnit is a premier human-performance company. And when you go to onnit.com/model, you get 10% off their incredible MCT oil. That's onnit.com/model, you get 10% off their MCT oil and all of their health and human-performance supplements and foods. All right? Huge fan of Onnit, it's a staple in my superfood cabinet. Head over there, check them out, onnit.com/model for 10% off.

This episode is brought to you by HVMN. I wanna share something with you that has been fueling my workouts recently. Numerous studies, including a study published by the Federation of American Societies for Experimental Biology, AKA, the FASEB Journal, have found that exogenous ketones can be up to 28% more efficient in generating energy than glucose alone, and because of this, something that... Listen, there are so many different supplements that are out there on the market, very few things do you experience a change the first day. Now, this isn't true for everybody, but for me, this was the case, I was shocked. I actually took time stepping away from everything else that I was doing as far as supplementation around training, gave myself a break, and then did this with a lot of focus and intention to see, Hey, what are the kind of results that I could see by utilizing Ketone-IQ? And I was really just blown away. My stamina was significantly increased, but more so, my recovery afterwards, it was really impressive. I just felt like I could do so much more than I normally do. And I'm somebody who really prides myself on being a high performer and being able to really challenge my limits and do exceptional things. And so to do what I was typically doing and then have energy left in the tank, I was just like, "Wow, this is something special, I need to tell more people about this." So right now, you can head over to hvmn.com/model, and they're going to give you 30% off of your first subscription order, it'll be taken off automatically at checkout. And I'm telling you, this is the real deal. Go to hvmn.com/model, check out Ketone-IQ today. 

This episode is brought to you by Paleovalley. I've got some very bad news for you about vitamin C supplements. Most people have no idea that typical vitamin C supplements are made from corn syrup or corn starch derived from GMO crops. The synthetic ascorbic acid found in most vitamin C supplements is structurally similar to naturally-derived whole-food sources of vitamin C, but they are not the same thing. Whole food and whole-food concentrates of vitamin C have hundreds of other bioactive cofactors that make vitamin C work miraculously in our bodies, while synthetic vitamin C is the very definition of a one-trick pony. In fact, by being devoid of essential cofactors, synthetic vitamin C supplements can be outright harmful to your health. For instance, a 2013 study published in the Journal of the American Medical Association Internal Medicine found that participants taking synthetic vitamin C supplements had twice the risk of developing kidney stones. Another study, the researchers at USC found that a daily dose of synthetic vitamin C thickened the walls of participants' arteries two and a half times faster than those not taking the synthetic supplement. This is absolutely insane because, number one, it's one of the most popular standalone supplements in the world and commonly found in most multivitamins. Number two, whole-food based, whole-food concentrates of real vitamin C are remarkably effective in lowering the risk of cardiovascular disease, even in people engaged in high-risk behaviors like smoking. A randomized placebo-controlled study published in the Journal of Cardiology had 20 smokers consume a whole-food concentrated vitamin C in the form of camu camu berry over the course of a one-week study. And it led to significantly lowered oxidative stress and lowered inflammatory biomarkers. What's more? There were no changes in these markers in the placebo group who received an ordinary synthetic vitamin C supplement. Because of the damage humans have done to the soil microbiome, levels of vitamin C are notably lower in typical foods. That's why I have been utilizing a whole-food vitamin C concentrate blend of camu camu berry, acerola cherry, and amla berry for years, and I'm on a mission to spread awareness about this and get people off synthetic vitamin C supplements. The essential C complex from Paleovalley is all organic, no synthetic ingredients and no fillers, plus it has a 60-day 100% moneyback guarantee, so if you aren't absolutely thrilled with it, you'll receive a full refund, no questions asked. Go to paleovalley.com/model right now and you'll automatically receive 15% off of your order at checkout. Vitamin C is critical for our immune system health but also the health of our heart, our brain, our skin and so much more. Target organic whole-food sources of vitamin C, and if you're going to supplement, make sure it's a whole food concentrate and not synthetic vitamin C. Go to paleovalley.com/model, that's paleovalley.com/model right now for 15% off.

Building and maintaining muscle mass is one of the most important (yet underappreciated) components of overall health and longevity. Having sufficient muscle mass plays a critical role in immune function, metabolism, resiliency and recovery, and so much more. On this episode of The Model Health Show, Dr. Gabrielle Lyon is back to discuss the amazing benefits of having adequate muscle mass on your frame. Dr. Gabrielle Lyon is a board-certified family medicine and fellowship-trained physician in nutritional sciences and geriatrics. She is also the author of the new book, Forever Strong: A New, Science-Based Strategy for Aging Well. Dr. Lyon is a subject-matter expert and educator in the practical application of protein types and levels for health, performance, aging, and disease prevention.

In this interview, Dr. Lyon is sharing the science behind how building muscle influences our health outcomes. You’re going to learn how skeletal muscle impacts everything from your metabolism to your immune system and your longevity. We’re also having powerful conversations about teaching your children to take care of their bodies, simple ways to optimize muscle mass, and the empowering truth about earning muscle. Dr. Gabrielle Lyon is passionate about sharing the value of building muscle for long-term health, and I hope this interview inspires you to reap the benefits of earning muscle!

In this episode you’ll discover:

• How loss of muscle mass impacts morbidity and mortality rates.
• Why obesity is a side effect of unhealthy skeletal muscle.
• The connection between muscle mass, the immune system, and hormones.
• What myokines are, and the role they play in immune health.
• How your muscles function as a metabolic sink.
• The main site for glucose disposal in the body.
• What happens when muscle is infiltrated with fat.
• The definition of obesogenic sarcopenia.
• How muscle protein synthesis can be blunted.
• Why skeletal muscle is a nutrient sensing hormone.
• How sleep deprivation can impact your ability to increase muscle mass.
• What it means to live a muscle-centric life.
• The minimum amount of resistance training you should incorporate into your routine.
• How your muscle mass impacts your quality of life as you age.
• The connection between testosterone levels and muscle.
• How children can reap the benefits of resistance training.
• Two simple ways to optimize muscle mass.
• How much protein your body needs.
• The history of dietary guidelines in the US.

Items mentioned in this episode include:

Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!

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

EatSmarterCookbook.com -- Order your copy today!

Forever Strong by Dr. Gabrielle Lyon

4 Overlooked Exercises That Will Make You Fitter – Episode 714

Connect with Dr. Gabrielle Lyon Website / Podcast / Newsletter / Instagram / YouTube

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Thank You to our Sponsors

This episode is brought to you by Onnit. Obviously real food sources, dense protein sources of real food are critical, but sometimes we're not getting in the adequate amount of protein that our bodies need to get the results that we want. And so a lot of folks look to protein supplements, and there are a ton of protein supplements available on the market today, from plant source to animal source. But the vast majority of clinical evidence supporting the benefits of using a protein supplement are from studies done on whey protein. A randomized double-blind study published in the Journal of Nutrition, found that overweight test subjects who are instructed to consume whey protein daily for 23 weeks, lost more body fat, had greater loss in waist circumference and had a greater reduction of circulating ghrelin levels. That is our major hunger hormone, compared to test subjects who were taking soy protein or an isogenic carbohydrate drink. What's really interesting about this study is that the test subjects were not instructed to make any other dietary or lifestyle changes, they just started losing more belly fat by adding in whey protein. That's really something remarkable to pay attention to, and by the way whey protein is not a new invention, Socrates the father of modern medicine utilized whey protein, it was called serum, in their particular dialect, of course, but effectively that's what the translation is. So this has been around for a very long time and it's the most science-backed form of protein, so whatever protein you subscribe to, just make sure you get the best quality possible. And you're gonna find the best quality possible whether it's grass-fed whey protein or a plant-based protein from Onnit, go to onnit.com/model, that's onnit.com/model. And you will find the highest quality protein supplements in the world. Onnit is a health and human performance focused company that even puts their supplements through clinical trials, through randomized controlled trials to see their efficacy. So they're going above and beyond, go to onnit.com/model, check out their grass-fed whey protein, it's amazing and of course, if you're subscribed to a plant-based protocol their plant-based protein is just the best, it just is. My oldest son actually he utilizes it, it's his favorite protein when he's doing a plant-based protocol, some people just their body jives better with certain things and we have to honor that. But we wanna have delicious experiences and we wanna have things that taste good and also feel good in our bodies. So Onnit is that deal check them out, go to onnit.com/model

This episode is brought to you by LMNT. Neuroplasticity, the ability of the human brain to grow and adapt and evolve and really to unlock our superhuman capacity is driven by our experiences, our practices, our activities, but also our nutrition. Fascinating new research published in the journal Neuron found that magnesium, this key electrolyte is able to restore critical brain plasticity and improve overall cognitive function. Again, neuroplasticity is the ability of our brain to change and adapt. Now, this is one key electrolyte, but it works in tandem with other electrolytes like sodium. Sodium is critical for maintaining proper hydration of the human brain. If you didn't know this, the human brain is primarily made of water. We're talking somewhere in the ballpark of 75, upwards of 80% water. It's so important because just a small decrease in our body's optimal hydration level, what's noted in the data, just a 2% decrease in our baseline hydration level can lead to dramatic cognitive decline, helping to sustain and maintain proper hydration levels in the brain. Sodium is critical in that. And also researchers at McGill University found that sodium functions as a "off on switch" for specific neurotransmitters that support our cognitive function and protect our brains from numerous degenerative diseases. Right now, the number one electrolyte company in the world is delivering a gift for new and returning customers with each purchase of LMNT. That's LMNT, the number one electrolyte in the market. No binders, no fillers, no artificial ingredients, no crazy sugar and sweeteners. My friend's son was just over at our house and my son, my oldest son Jordan, was training them, taking his teammates through some workouts. And we opened the freezer and there's a bottle of Gatorade, that's a bottle of Gatorade in our freezer. And my wife's like, whose is this? 'Cause we know we don't roll like that. We don't mess with the gators. All right. We don't mess with the Gatorades. And we knew who it was, it was one of his friends. And he came in, he's like, well, at least this is the no sugar kind. And then I go through some of the ingredients with him and I find those curve balls of like, here's where they're sneaking in these artificial ingredients and things that the human body has no association with. But you know, he's taken a step in the right direction by, by being in our environment. So, you know what I did? I put the LMNT in his hand. Alright, make sure that he's got the good stuff, the very best stuff. And also this is backed by peer-reviewed data in a huge body of evidence. When we're talking about the folks at LMNT, that's LMNT. Go to drinklmnt.com/model and you're going to get a special gift pack with every purchase, whether you're a new or previous customer to LMNT. So again, this is a brand new opportunity, free gift pack with every purchase over at LMNT. Go to drinklmnt.com/model.

Having strong, healthy relationships can positively impact your health in a myriad of ways. And since the beginning of human existence, we have connected with each other over the experience of food. Food has the power to cultivate strong bonds, encourage unity over shared interests and values, and bring families and communities together.

On this episode of The Model Health Show, you’re going to learn about how relationships impact your health and longevity. You’ll hear the data behind the numerous benefits of a shared family meal and how to implement this practice into your routine. You’ll also learn five practical strategies for creating intentional connections around food.

Our relationships are at the foundation of our health and well-being, and creating connections around food can create a ripple effect of benefits. Click play to hear the fascinating science behind the #1 controller of your health and fitness!

In this episode you’ll discover:

• The #1 element that impacts human health and longevity.
• How humans have evolved sharing meals.
• Why food is the cornerstone of many relationships.
• How we evolved to connect over food.
• The science on what happens when families eat together.
• How eating meals with other can prevent chronic diseases.
• The minimum effective dose to reap the health benefits of a shared family meal.
• How a family meal can impact rates of stress and tension.
• The relationship between oxytocin and cortisol.
• What percentage of families eat together on a regular basis.
• How your culture influences your cravings.
• What percentage of the average American’s diet is ultra-processed foods.
• The importance of scheduling family meals.
• How to get your children excited about implementing more family meals.
• Why a pre-meal ritual can encourage more connection.
• How to practice more presence during family meals.
• Why a post-meal experience can trigger a dopamine release in the brain.

Items mentioned in this episode include:

EatSmarterCookbook.com -- Order your copy today!

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

The #1 Controller of Human Health with Dr. Robert Waldinger – Episode 651

Legado Family Card Deck

Conversation Cards for Kids and Teens

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Thanks to our Sponsors

This episode is brought to you by Four Sigmatic. So even getting together with your friends or a friend of yours for lunch or for a cup of coffee, all of these things count. All right? All of these things count, and you can even invite them over for some really good coffee. All right? And you already know we're about, we're about organic and medicinal mushroom infused, like Chaga, one of the most remarkable sources of antioxidants ever discovered, noted in purview data to be very effective at reducing the impact of cancer. We also see Chaga being one of the natural elements that helps to produce or induce more production of something called Superoxide dismutase, a really powerful master antioxidant in the human body that is part of the reason why it's so effective at targeting cancer cells. So Chaga, Lion's Mane noted in multiple studies to help to reduce anxiety and even to stimulate the production of new brain cells. And this is from researchers at the University of Malaya, and they're studying it for its neuroprotective benefits. And so, am I just randomly picking two powerful medicinal mushrooms and organic coffee together? No, that's what I had today. That's what I had today from the incredible folks at Four Sigmatic. All right, go to foursigmatic.com/model, and you get 10% off their incredible think blend. That's their think blend, because it's targeting cognitive function. All right? So you can get the ground coffee, make it yourself. I'm into that life now. The drip life, I'm into it. Or they have instant coffee as well. And that's what I actually, I bring that along when I travel. And you know, again, this is something that I love making coffee. Don't tell my wife this, but I love making coffee for her in the morning. It's just part of what we do. I don't like sometimes when she rushes me, all right, because sometimes she's like, just get my coffee and then we could talk, all right? Sometimes she do hit me with that, but I love it. I love doing that for her. And this is something you would love as well. Definitely check them out. Four Sigmatic is truly an elite of their own when it comes to coffee. That's foursigmatic.com/model for 10% off all their incredible coffees. They've got some remarkable, if you're not into coffee, there are teas, there're incredible elixirs that are, you know, you can get lion's mane you can get Reishi, you can get Cordyceps, all dual extracted. So you actually get all of these vital nutrients that we've been talking about. Foursigmatic.com/model.

Food has an incredible ability to nourish our bodies, act as an important foundation of our traditions, and bond us with others. And depending on what your personal wellness goals are, food can be a powerful tool to help you improve your health. If you want to lose fat, there are some specific foods that can support your metabolism and make fat loss easier.

On this episode of The Model Health Show, we’re going to dive into 10 foods that promote a healthy metabolism, optimize satiety hormones, reduce inflammation, and ultimately aid in fat loss. You’re going to hear the science behind each food, as featured in my new book, Eat Smarter Family Cookbook. You’ll also going to learn how each of these foods is utilized in the cookbook, and which recipes you can use to add these powerhouse foods into your diet.

My mission with the Eat Smarter Family Cookbook and this episode is to help transform family culture and help make healthy eating more automatic. I hope this episode can give you the awareness, knowledge, and empowerment you need to upgrade your food choices and improve the health of your family. Enjoy!

In this episode you’ll discover:

• How eating avocados can lead to a reduction in abdominal fat.
• Why dietary fat gets a bad rap.
• The link between consuming almonds and insulin sensitivity rates.
• How eating white fish can help optimize hormones.
• The metabolic benefits of lean fish.
• How cherries can help reduce inflammation.
• What anthocyanin is.
• The numerous health benefits of turmeric.
• How consuming eggs can improve your metabolism.
• Why eating a protein rich breakfast is optimal.
• The anti-obesity effects of consuming sea vegetables.
• Why kimchi can help reduce fasting blood sugar levels.
• The history of cultured foods.
• How (and why!) to incorporate more sweet potatoes into your diet.
• The connection between olive oil, satiety hormones, and fat loss.
• My mission with the Eat Smarter Family Cookbook. 

Items mentioned in this episode include:

EatSmarterCookbook.com -- Order your copy today! 

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

Join TMHS Facebook community - Model Nation 

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

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Thanks to our sponsors!

This episode is brought to you by Paleovalley.  A couple of the recipes that include turmeric in the Eat Smarter Family Cookbook, a couple of my favorites are the turmeric sheet-pan chicken with sweet potatoes and chickpeas. All right. Beautiful dish. And also, the sauteed curried cabbage, the slow cooker chicken curry. If you're in a hurry, slow down and have some chicken curry. All right. So wholesome. So delicious. One of the staples in my family's kitchen. We love the slow cooker chicken curry, and I know you will as well. So lots of cool ways that we can integrate and add in some turmeric. But also, sometimes the concentration makes all the difference. So if you're really wanting to target some of these metabolic benefits, and in particular helping to reduce inflammation, this is a place where you might want to supplement as well. And I'm a big fan of the Turmeric Complex, the Organic Turmeric Complex that has all these other incredible bio-potentiators, so your cells can use it better, that is carried by the incredible folks at Paleo Valley. Paleo Valley goes above and beyond. They've been a huge supporter of the Eat Smarter Family Cookbook as well, and doing some incredible giveaways for folks, and just incredible people. Truly do appreciate them. Check out their Turmeric Complex. And by the way, you get 15% off when you go to paleovalley.com/model. That's paleovalley.com/model. You get 15% off storewide. Highly recommend checking out their Turmeric Complex. This is one of the things, at least on a weekly basis, I'm utilizing the Turmeric Complex. So, big fan of that. Check them out, paleovalley.com/model.

What are the key components of a healthy family? Today we’re going to zoom out beyond diet and exercise to examine the cultural and environmental factors that play a role in influencing our habits. When we can create a healthy, connected, and upgraded environment, habits like eating well become automatic.

On today’s show, you’re going to hear my interview with Chalene Johnson on The Chalene Show. We’re going to explore the fascinating intersection between family, connection, and health outcomes. You’ll learn about the transformative power of a shared family meal and how your environment influences your habits. This episode also contains conversations on the cultural context of cravings, how to approach shifting the habits of a picky eater, the science and marketing of processed food, and so much more.

We all have the power to affect change, and that authority begins in our own homes. This episode will give you the tools and science you need to begin transforming your own family culture. Enjoy!

In this episode you’ll discover:

• What percentage of Americans have been diagnosed with a chronic illness.
• How poor health has been normalized in our culture.
• The key ingredients that are necessary to create a healthy family.
• Why connection is an important piece of family culture.
• The number one factor that influences your longevity.
• My experience growing up in two separate family cultures.
• The role that environment plays in behavior changes.
• What culture is, and how to influence your microculture.
• The connection between eating behaviors and health outcomes.
• What it means to be a benevolent leader in your family.
• Strategies for handling a picky eater.
• Why cravings are cultural.
• The definition of ultra-processed food.
• What percentage of the average American child’s diet is ultra-processed food.
• How offering choices can help shift behaviors in your children. 
• The relationship between obesity rates and family meals.
• How to find creative ways to eat with your family during busy times.
• What you can expect inside the Eat Smarter Family Cookbook.

Items mentioned in this episode include:

EatSmarterCookbook.com -- Preorder your copy today & claim your free bonuses!

HVMN.com/model -- Save 30% on your first subscription order of Ketone-IQ!

Organifi.com/Model -- Use the coupon code MODEL for 20% off + free shipping!

The Chalene Show

Join TMHS Facebook community - Model Nation 

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Thanks to our Sponsors

This episode is brought to you by HVMN. One of the major reasons that people give for not being able to cook home-cooked meals on a consistent basis is not having the energy to do it. Energy can be one of our greatest assets, and it can also be one of our greatest deficiencies. Obviously our lifestyle factors play a huge role in the availability that we have to access energy. But there are a few recent discoveries that are adding to the energy equation. Like a few things ever have numerous studies, including a study published by the Federation of American Societies for Experimental Biology, or the FASEB Journal, found that exogenous ketones can be up to 28% more efficient in generating energy than glucose alone. This is about cognitive function, if this is about energy, you've got to utilize these ketones. But not just any run of the mill ketone esters that had its time in the sun, but something far better has been brought to the world by HVMN. Go to hvmn.com/model and you're going to get 30% off your first subscription order of Ketone-IQ. Ketone-IQ is now clinically proven to improve our cognitive performance and also bolster our energy for sports performance. In fact, studies have found up to 15% increased mean power output after recovery by utilizing ketones. And the bioavailability of Ketone-IQ is in a league of its own. Check out Ketone-IQ today. Go to hvmn.com/model for 30% off your first subscription order.

This episode is brought to you by Organifi. All of my family, my kids in particular, I make sure that they're getting in a concentration of whole food-based micronutrients several times a week at minimum, most of the time every day. And for me, especially for my kids, and in particular with my youngest, I love the formulation of red juice and these kind of red, blended red and blue hued super foods and the Organifi red juice, because he loves the way that it tastes and it's just packed with real food nutrition. So in particular, we've got açaí that's in there. In the Journal of agriculture and food chemistry found that açaí actually... Not just theoretically, it actually raises participants' anti-oxidant levels demonstrating how effectively it's absorbed by our gut. By the human digestive system, we actually do absorb the anti-oxidants, it's not theoretical. There's a resonance here, and açaí actually has an ORAC value of 103,000, this means that it's about 10 times the antioxidants of most fruits that you're gonna see in your produce aisle, so it's again, getting our kids' growing bodies the anti-oxidants in their concentrated source, but it's kid-tested. Parent-approved tasty, another ingredient in that red juice blend is actually blueberry. And researchers at the University of Michigan published data finding that blueberry intake can potentially affect genes related to fat-burning, again, stacking conditions for healthy metabolism. Head over to organifi.com/model, and get 20% off their red juice blend and also their green juice blend, their incredible gold, everything they carry actually, it's a really, really special thing that they have going on. Go to organifi.com/model, that's organifi.com/model, to get 20% off. Again, kid-tested, parent-approved. Definitely for our kids, red juice is a huge winner.