Blood glucose, or blood sugar, is your body’s main energy source. Although blood sugar is a critical part of your physiology, more is not better. Elevated blood sugar is a component of prediabetes and type 2 diabetes, conditions that affect millions of Americans. But even if you have normal blood sugar, keeping your levels in check is a powerful way to ensure optimal health both today and in the future.

Today you’re going to learn from the most renowned experts in the world on how your blood glucose levels impact nearly every aspect of your health, including risk for chronic diseases, your daily quality of life, inflammation levels, and metabolism. You’ll also learn the science of balancing your blood sugar through nutrition, exercise, and research-backed hacks. This powerful compilation features some of the brightest minds in the space of optimizing glucose levels, including Dr. Casey Means, Jessie Inchauspé, and more.

You’re going to learn about the link between frequent glucose spikes and diseases like dementia and heart disease. You’ll hear about the importance of glucose stability for the aging process, mitochondrial function, and many other processes in the body. Taking charge of your blood sugar levels is one of the most impactful things you can do for your health, and I hope this episode arms you with the information you need to feel empowered.

In this episode you’ll discover:

• How the rates of prediabetes and type 2 diabetes have increased in recent decades.
• The negative consequences of a glucose spike.
• How a blood sugar rollercoaster impairs your mitochondria.
• The connection between blood sugar and inflammation.
• What glycation is, and how balanced blood sugar can help you reduce it.
• The link between a carbohydrate-rich diet and Alzheimer’s disease risk.
• How your A1C level correlates to brain shrinkage.
• The number one way to turn on BDNF and grow new brain cells.
• How consistently high blood sugar levels can damage your tissues.
• The total amount of sugar that should be in the human bloodstream.
• Why low insulin levels are the key to burning fat.
• The science of autophagy, and the role fasting plays in regulating blood sugar.
• Which major illnesses are related to dysregulated blood sugar levels.
• How many Americans have prediabetes or type 2 diabetes.
• The link between glycemic variability and heart disease.
• Which breakfast foods are the worst for your blood sugar.
• Strategies for balancing your plate.
• The #1 macronutrient for healthy blood sugar management.
• How processed foods can disrupt your body’s inner guidance system.
• Why eliminating liquid sugar can quickly improve your health.
• How building muscle can help your body eliminate excess glucose.
• The surprising role vinegar can play in regulating blood glucose levels.
• How consuming fiber before a meal can reduce glucose spikes.

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Our mindset is a culmination of our perceptions, and expectations, and experiences. Every area of our lives is impacted by this lens through which we view the world. Our habits, relationships, decisions, and outcomes are all influenced by the way we view ourselves and the environment around us. If you want to achieve new goals, improve your relationships, or uplevel your health, building a stronger mindset is key.   

Today’s guest, Jon Gordon, is a 14x bestselling author, keynote speaker, and mindset and leadership expert. He’s joining us on this episode of The Model Health Show to share practical strategies and mindset shifts from his new book, The One Truth. These profound insights will help you elevate your mindset, build resilience, and better navigate obstacles.

You’re going to hear about cultivating a more balanced mindset throughout life’s stressors, how practicing gratitude can help you accumulate more positivity on a regular basis, and how to overcome negative thoughts. We’ll also talk about the role that nutrition, exercise, and mindfulness play in our mental health. Jon Gordon has a wealth of both personal and professional experience in the realm of building a positive mindset, and I hope his insights resonate with you.

In this episode you’ll discover:

• An important insight about being irritated by traffic.
• The difference between a low state of mind and a high state of mind.
• How to cultivate a more balanced mindset.
• The truth about negative thoughts and where they originate from.
• What the root of the word anxious is.
• The power of taking a ten-minute gratitude walk daily.
• How practicing gratitude can help you generate more positive thoughts.
• What the five Ds are, and how to overcome them.
• The meaning behind the acronym, TUNE.
• Jon’s personal story of becoming more positive-minded.
• Strategies for tuning into a higher frequency, & the value of helping others.
• Why taking responsibility can transform your life.
• The link between diseases and negative emotions.
• What role nutrition plays in mental and brain health.

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“When you drop any new idea in the pond of the world, you get a ripple effect. You have to be aware that you will be creating a cascade of change.” – Joel A. Barker

American culture is built on the foundation of busy schedules, desk jobs, screen time, and a myriad of factors that contribute to sedentary lifestyle. The health consequences of not getting enough physical activity include increased rates of diseases like type 2 diabetes and obesity. If we want to change the rising rates of disease and illness in our society, we have to begin in our own homes.

Today you’re going to learn five science-backed ways to create a culture of health and wellness in your family. This episode contains valuable insights on intentionally crafting a culture of health, the power of modeling behaviors for your children, and how to view your family structure as a team. You’ll hear specific strategies you can use to empower your family members and encourage healthy behaviors that will become second nature. 

One of the most influential gifts we can give our families is a healthy lifestyle that allows them to thrive in all areas of life. I hope this episode inspires you to arm your family with the tools and behaviors they need to tap into the benefits and joy of a healthy lifestyle. So click play and enjoy the show!

In this episode you’ll discover:

• The connection between strong relationships and good health.
• How culture is defined, and the role it plays in our behaviors and health outcomes.
• What percentage of the average American’s diet is comprised of ultra-processed foods.
• Why shifting the culture is the key to improving rates of disease.
• What percentage of American adults are metabolically healthy.
• The role of enjoyment in food.
• Why modeling healthy behaviors to your children is critical.
• How to incorporate a spectrum of challenge levels to your family activities.
• The root of the word activities.
• Why scheduling family exercise can be so impactful.
• How to make health a mandate for your family.
• The power of creating a team environment.
• Strategies for getting kids excited about a culture of family fitness.
• Why changing our collective culture starts in our own homes.

Items mentioned in this episode include:

• >> EatSmarterCookbook.com -- Preorder the cookbook today & claim your bonuses!

Mental health issues aren’t just reserved for adults. Unfortunately, the rates of anxiety, depression, and suicide have increased across the board in our youth. Protecting the health and well-being of our children is of upmost importance, and today’s episode highlights the urgency of using science-based principles to address the growing epidemic of mental health issues in children.

Dr. Caroline Leaf is a brilliant cognitive neuroscientist, best-selling author, and mind expert with decades of experience in helping folks harness the power of their minds to live their best lives. Today, she’s back on The Model Health Show to share important and timely insights on helping our children develop their resiliency, manage their emotions, and improve their mental health.

This interview contains necessary conversations on modeling mind management to our children and how to approach mental health as a parent. You’ll learn how to redefine the way you think about thoughts, emotions, and even diagnostic labels. Dr. Leaf is an incredible resource in the field of mental health, and I know her insights and research will resonate with you. Enjoy!

In this episode you’ll discover:

• What psychoneurobiology is.
• The critical connection between the brain and the mind.
• Why your mind is your life force.
• A history of mental health conditions in children.
• Why our mental health crisis is due to mind mismanagement.
• What the human biofield is.
• The different components of the human mind, and their roles.
• Why your thoughts are physical entities.
• The role that empowerment plays in suicide rates.
• How a negative thought is like a virus.
• The importance of building psychological resilience.
• A difference between helicopter parenting and safety net parenting.
• The right way to utilize cognitive behavioral therapy.
• How to model mind management to your children.
• What the five-step Neurocycle is.
• Why our emotions are useful signals.
• The role of psychiatric drugs and an important message on withdrawal.
• How labels can influence your self-esteem.
• Why empowering parents is a key step in improving children’s mental health. 

Items mentioned in this episode include:

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The concept of minimalism has gained popularity in recent years for its simplicity and the idea of less as more. Most folks who practice minimalism tend to apply it to their belongings and home, but what if we decided to apply the concepts of minimalism to all areas of our lives? That’s exactly what my friend Light Watkins did when he adopted a nomadic lifestyle in 2018.

Light Watkins is a bestselling author, world-renowned meditation teacher, and speaker. In his new book, Travel Light, he details how to simplify complex topics like meditation, following your inner guidance, and finding your purpose. Today, you’re going to hear seven of these principles that can help you create more streamlined routines, find inner peace, and cultivate happiness.

You’ll learn how to take a minimalist approach to diet and exercise, how to prioritize your happiness, and what it actually takes to find your life’s purpose. This episode is full of insights on how to connect with your inner guidance, how to live a more fulfilled life, and how to make better, more aligned decisions. I hope you enjoy this episode with the one and only, Light Watkins! 

In this episode you’ll discover:

• Why Light takes a minimalist approach to exercise.
• A simple nutrition metric you can track to reach your goals, other than calories.
• The power of building consistency in any habit.
• Why you should plan your health goals based on your busiest day.
• What it actually means to practice minimalism.
• How to prioritize and cultivate inner happiness.
• A huge misconception about meditation.
• What it means to have a free-range mind.
• How to tap into your inner guidance system.
• Why following your curiosity will lead to finding your purpose.
• How meditation is like solving a Rubik’s Cube.
• The power of becoming a student of your own curiosity.
• How to calculate the hidden cost of any decision.
• The truth about finding Zen.
• How to reverse engineer your gratitude.
• The importance in finding comfort in discomfort.
• What we can learn from Rosa Parks.
• Why home is a state of mind.
• How to allow your purpose to be your best editor.

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“The mind is just like a muscle – the more you exercise it, the stronger it gets and the more it can expand.” – Idowu Koyenikan

Our mindset has a profound impact on our lives and the types of outcomes we are able to achieve. Building a strong mindset is a key component of accomplishing any goal, because it’s your mindset that allows you to stay focused, overcome negative thoughts, and effectively handle challenges.

On this compilation episode, you’re going to hear seven powerful insights from inspiring guests about building mental strength and resilience. These insights will remind you of your power, help you build confidence, and transform your mindset. You’re going to learn from some of the most successful, inspiring minds, including Dr. Eric Thomas, Mel Robbins, Prince Ea, and more.

No matter what you’re trying to achieve or what types of challenges you’re facing, building a strong mindset will help you build confidence and perform at your highest capacity. This episode will help you take responsibility, reframe negative thoughts, redefine failure, and cultivate self-love. I hope you enjoy this compilation episode of The Model Health Show!

In this episode you’ll discover:

• How taking ownership for your life gives you control.
• Why making excuses is holding you back.
• The role your environment plays in your outcomes.
• Three emotional needs every human has.
• Why a high five can serve as a powerful affirmation.
• The most overlooked detail about affirmations and mantras.
• How stepping out of a victim mentality can give you peace.
• Why your past traumas can provide an opportunity to help others.
• How to change the way you think about confidence.
• The relationship between confidence and competence.
• Why redefining failure will help you grow.
• How to reframe your negative thoughts.
• The difference between pleasure and happiness.
• Why it’s critical to find and master your craft.
• The power of vulnerability.
• How loving yourself can help you love others.

Items mentioned in this episode include:

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Building a healthy lifestyle is accomplished by creating new habits, brick by brick, until you have a solid foundation in place. Sometimes implementing new habits can be challenging and uncomfortable, but once you find a routine that is enjoyable, that’s when you really hit your stride. Today’s guest, Gabby Reece, knows a thing or two about creating a fulfilling life that is centered around fitness and wellness.

Gabby Reece is a volleyball legend, a New York Times bestselling author, and speaker. Her career accomplishments are vast, spanning from becoming the first female athlete to design a shoe with Nike, to gracing the cover of numerous prominent magazines. Gabby is also a podcast host, trainer, and a dedicated mother and wife.

In this interview, Gabby is sharing powerful insights she’s learned throughout her life and career. You’re going to learn about how to make your health a priority, the importance of building adaptability and resilience, and how to create a healthy lifestyle that feels authentic. Gabby’s tips will help you change the way you think about training, and help you identify habits that allow you to be your best self in every area of your life. Enjoy!

In this episode you’ll discover:

• The power in taking the stress out of your health routines.
• How to create an environment that supports your goals.
• The best way to influence healthy habits in your partner.
• A question you should ask yourself to identify your best health practices.
• How training efficiently can allow you to show up as the best version of yourself.
• What most people get wrong about fitness.
• How movement and nutrition can help you manage your emotions and mood.
• Why building adaptability and resilience is more critical than ever. 
• The importance of having a passion and purpose.
• What attracted Gabby to beach volleyball.
• The power of showing up in parenting and life in general.
• Why your dreams must be bigger than your achievements.
• How to separate your accomplishments from your identity.
• Why you should treat your relationship like a garden.
• What XPT is and its benefits.
• The value of forced learning.
• How creating a practice can make you successful.

Items mentioned in this episode include:

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Our bodies are home to trillions of microorganisms, known as the microbiome. Specifically, the science of the gut microbiome has exploded in recent years. Our understanding of our gut, what contributes to its health, and the implications of the gut microbiome are constantly expanding. Your gut health is closely linked to a myriad of health topics such as immune health, metabolism, and risk for diseases.

One of the pioneers in the space of gut health is award-winning gastroenterologist and best-selling author, Dr. Will Bulisiewicz. He is an expert in gut health, microbial health, and nutrition. On today’s show, you’re going to hear a compilation of his top insights from past interviews on The Model Health Show. You’re going to learn essential and powerful information on the link between immune health and the microbiome, what your poop can tell you about your health, and bio-individuality and the microbiome.

We’re also going to talk about the important role that nutrition plays when it comes to gut health, some major issues in our food system that are harmful to our microbes, and how improving your gut health can alleviate a wide variety of symptoms and reduce health risks. I hope you enjoy this compilation with gut health expert, Dr. B!

In this episode you’ll discover:

• How many Americans suffer from digestive issues.
• The history of antibiotics and the war on bacteria.
• Why preservatives in our food supply are antimicrobial.
• The future of personalized nutrition.
• What percentage of our genetic code comes from our microbes.
• The number one symptom of constipation that’s often overlooked.
• What your poop can tell you about your overall health.
• How much nutritional education the average Western doctor receives.
• The fascinating science of bio-individuality and the microbiome.
• How gut health and immune health are intertwined.
• Why allergies and autoimmune disease can be a sign of compromised gut health.
• How your diet can influence your immune health.
• The most pressing nutritional deficiency today.
• Why eating a broad diversity of foods is vital for your microbes.
• What to consider about additives in our food system.
• How herbicides and pesticides affect the microbiome.
• What’s behind inflammatory bowel diseases like Crohn’s and ulcerative colitis.
• How stress and trauma can negatively affect gut health.

Items mentioned in this episode include:

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Your life today is the culmination of your daily habits. Whether your goal is to improve your fitness, become more productive, or cultivate stronger relationships, it’s important to take a good look at your habits. When you transform your habits, that’s when you can begin to transform your life.

On today’s show, you’re going to learn about seven accessible and impactful daily habits you can implement to uplevel your body, mind, and spirit. You’re going to hear the science behind how habits like walking, reading, and connecting with others can improve your health and longevity, enhance the power of your mind, and boost your spiritual wellness.

All seven of these habits are effective, free, and most importantly, have a multitude of benefits for your body, mind, and spirit. I hope you enjoy this episode, and I hope you’ll consider applying these habits into your routine. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

• How regularly walking can increase your longevity.
• The connection between briskly walking and diabetes risk.
• Why walking can protect the health of your brain and boost creativity.
• The impact reading can have on stress levels.
• How reading can help slow the onset of dementia.
• Which bodily functions are enhanced through proper hydration.
• The cognitive benefits of being hydrated.
• How social interactions impact our microbiome.
• What the pan-microbiome is.
• The link between human connection, oxytocin, and sleep quality.
• How a consistent meditation practice can reduce inflammation.
• The multitude of health benefits associated with strength training.
• Why challenging your body can increase your mental resiliency.
• The health benefits of engaging in play.

Items mentioned in this episode include:

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Rates of mental health disorders across the board have skyrocketed in recent years. And like most conditions that plague our society, there’s a lot of talk about treatment options without getting to the root cause of the problem. On this compilation episode of The Model Health Show, you’re going to hear ten empowering insights from top experts in mental health and brain health.

This episode addresses the underlying contributing factors that are influencing our declining rates of mental health—and more importantly, what we can do to fix it. You’ll learn about the connection between metabolic health and mental health, the neuroscience behind happiness, how gut health and inflammation can impact your mental well-being, and nutrition tips to enhance cognitive function. You’re going to hear from brilliant experts in their respective fields, like Dr. Susan David, Dr. Caroline Leaf, and Dr. Christopher Palmer.

Mental health is a vital component of our overall health that impacts every part of our lives, both individually and as a collective society. This episode is full of information and tools you can implement to improve your mental health today. Get ready to take notes, click play, and enjoy the show! 

In this episode you’ll discover:

• The truth about the long-term efficacy of mental health treatments.
• What the number one cause of disability is.
• Why metabolic health and mental health are inseparable.
• How the pandemic affected the rates of mental health problems.
• The relationship between happiness and brain function in the prefrontal cortex.
• How the mind plays a role in mental health challenges.
• The problem with making a mental health condition part of your identity.
• How identifying with a label can affect your cognitive ability.
• Why exercise can be used as a defense against depression.
• The relationship between depression and expression.
• How your diet impacts your neurotransmitters.
• The connection between gut health, inflammation, and mental health.
• What a metaphysical meal is.
• How processed food consumption can affect brain development & ADHD.
• The importance of optimizing your fatty acid ratio for mental health.
• What brain reserve is, and the importance of building it.
• How having strong relationships can relieve stress and improve your health.
• The connection between loneliness and low-level chronic stress.
• Why our emotions are so valuable.
• The power in naming your emotions, and what emotional agility is.

Items mentioned in this episode include:

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