There are a multitude of reasons why folks exercise: for aesthetics, for mental health, and even enjoyment. But it’s critical that we recognize that our bodies require certain inputs and movements for overall health and longevity. On today’s show, you’re going to learn the five most important rules for human functionality and fitness. 

We’re going to cover some of the basic movement patterns that our genes expect, like walking and building muscle. We’ll also talk about the importance of mobility and variety, and how movement inputs can affect our biological functions like hormones, immunity, and metabolic health.

No matter your fitness level or goals, these five rules are critical for creating a functional body. Upgrading your functionality can promote so many other areas of your overall health, boost your mood, and improve your daily life. I hope you carry these five rules with you not only today but for your lifetime.

In this episode you’ll discover:

• How the human body allocates energy expenditure.
• Why sedentary behavior is harmful for our biology.
• What it means to incorporate movement nutrients.
• How to improve your mobility.
• The number one movement for human function and fitness.
• How walking impacts our hormonal health.
• The connection between testosterone levels and step count.
• Why healthy testosterone levels are key to overall human vitality.
• How walking can improve insulin sensitivity and metabolic health.
• The far-reaching benefits of grip strength.
• Specific exercises you can do to improve your grip strength.
• The importance of building muscle for human health.
• How often you should strength train for functionality.

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Stress is an inherent part of the human experience. No matter your circumstances, you’re bound to face stress in the form of interpersonal struggles, work or financial demands, or even just general uncertainty and pressure. No one is immune from the realities of stress, but luckily there are some things we can do to make the impacts of stress less harmful.

Today’s guest, Dr. Elissa Epel, is an internationally renowned psychologist, bestselling author, and expert on building stress resilience for optimal aging and overall well-being. On today’s show, she’s sharing incredible insights from her new book, The Stress Prescription, on real-world strategies to improve the way you perceive stress. You’re going to learn about the body’s stress response system, and how it impacts a myriad of biological functions like aging and sleep.

Dr. Epel is sharing a wealth of data on how stress impacts the body, and how to dampen the blow of stress with mindset shifts, exercises, biohacking strategies, and so much more. Learning how to modulate your response to stress is something we can call benefit from, and I hope you find this information empowering. Enjoy!

In this episode you’ll discover:

• What percentage of visits are caused by stress-related illnesses.
• Why stress is a critical component of our motivational system.
• How our stress response system works.
• What telomeres are and how to protect them.
• How the anti-aging enzyme telomerase works.
• What our default stress baseline is.
• How stress can impact your sleep quality, recovery, and mitochondrial health.
• What uncertainty tolerance is, and realistic ways to build it.
• How meditation can change your stress resilience on a long-term basis.
• My personal meditation practice, and how that relationship has changed over time.
• What it means to be the lion.
• The connection between adverse childhood experiences and stress responses.
• How stress can negatively impact your metabolism and body composition.
• Specific exercises and behaviors that can positively alter your stress response.
• The importance of bookending your day with joy.

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There’s so much conflicting information about human nutrition, metabolism, and weight loss. One of the most pervasive pieces of diet nutrition that most folks subscribe to is the concept of “calories in, calories out.” While this model isn’t inherently wrong, it also doesn’t paint the full picture of how human digestion works. Today we’re going to unpack exactly how our bodies process and assimilate the foods we eat.

On today’s show, you’re going to hear an interview I did with Dr. Steven Gundry on The Dr. Gundry Podcast. We’re diving into topics like the science of calories, epicaloric controllers, how macronutrients influence our weight, and how our brain can control how our metabolism works. You’re going to learn about specific foods you can eat to improve your health, and how processes like blood sugar and inflammation could be negatively impacting your body’s overall function.

You’ll also learn how body fat works, and the specific types of fat our body has. This episode gets to the truth about calories, and how you can start eating in a way that optimizes your brain, body composition, and overall well-being. I believe that this interview is full of information that you can begin to implement no matter your starting point; so listen in and enjoy the show!   

In this episode you’ll discover:

• The importance of utilizing instinctive elaboration by asking empowering questions.
• What the number one purpose of our body fat is.
• Different types of storage fats and their specific roles.
• Which type of fat our brain is comprised of.
• Why conflating diet success with hunger is dangerous.
• What epicaloric influences are.
• Six specific epicaloric controllers that are impacting your metabolism.
• How your body processes whole foods versus processed foods.
• What the thermic effect of food is.
• How your microbiome can influence your metabolism.
• Why hypothalamic inflammation can decrease your calorie burn.
• The importance of increasing the diversity of foods you eat.
• A connection between microbiome diversity, obesity, and risk for chronic diseases.
• How eating protein for breakfast can help you lose weight.
• What you should know about the RDA for protein.
• How DHA consumption can improve your memory and focus.
• The best whole food sources of DHA.
• How blood sugar control can influence your emotions.
• The role magnesium plays in reducing stress and regulating emotions.
• How we can leverage our psychology to make healthier choices.

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With the New Year upon us, a lot of people are gearing up to make monumental shifts in their nutrition and fitness habits. But statistics show that most folks don’t sustain their resolutions for longer than a few months. What can we do to improve our habits without setting goals that are destined to fail? My friend, Don Saladino, knows a thing or two about transforming physiques and getting in the right mindset to improve your health.

Don Saladino is a coach and fitness and entrepreneur who has worked with numerous celebrities and professional athletes to take their fitness to the next level. What I love about Don is that although he knows what it takes to train like a superhero, he is also a big believer in consistent and sustainable habits for everyday people. On today’s show, Don is sharing how to maximize your results and change your habits in a real, accessible manner.

In this interview, Don is sharing so many useful tips on topics like the right way to incorporate cardio into your routine, building a culture of health and fitness in your family, and the best exercises for building stronger glutes. We’re going to talk about the connection between exercise and aging, the basic tenets of a healthy diet framework, and a whole lot more. I hope this episode inspires you to create change in a realistic way and to set goals that you can approach no matter the date on the calendar. Enjoy!

In this episode you’ll discover:

• How many steps you should aim to take per day.
• Three different types of cardio, and when to utilize each.
• How your stress levels should influence your training methods.
• What one of the top causes of injuries during workouts is.
• The importance of earning the right to do certain movements.
• What a rest day looks like for Don.
• How to take a minimalistic approach to training.
• Why consistency trumps intensity.
• The crucial lifestyle factors that impact your results.
• How to empower your children to make healthy choices.
• Why strength and resiliency are important goals as we age.
• The foundational tenets of a healthy diet.
• Why strength training is essential for women.
• The best foundational movements for glute development.

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The exciting field of microbiome research has exploded in recent years. As researchers dive into the connection between humans and our microbes, the more we learn about promoting health, reversing disease, and so much more. What’s interesting about this specific line of research is that while we’ve uncovered so much information about the function and role of the microbiome, there’s still so much to be discovered.

Today’s guest, Dr. Suzanne Devkota, is the director of the Cedars-Sinai Microbiome Institute, where she studies the fascinating intersection between diet and the microbiome. On today’s show, she’s sharing the latest science on how nutrients influence our microbes. You’re going to learn about the link between microbiome and chronic illnesses, and what to include in your diet for a robust, diverse microbiome.

We’re also going to talk about the science behind fecal transplants, how your environment influences your microbiome, and what you should know about taking a probiotic. Dr. Devkota is a wealth of information, and I hope you find this episode useful. Enjoy!

In this episode you’ll discover:

• The number of microbes that live in and on our bodies.
• How the human microbiome evolved over time.
• Essential vitamins and nutrients our microbes produce.
• How damaging your microbiome can result in nutrient deficiencies.
• The relationship between the microbiome and short-chain fatty acids.
• How Dr. Devkota became interested in studying the microbiome.
• Which environmental factors influence your microbial makeup.
• The importance of having a diverse microbiome.
• What impact cohabitation has on the microbiome.
• How a fecal transplant works and which conditions it can treat.
• Why an omnivorous diet is beneficial for microbes.
• Behaviors that can alter your microbiome negatively.
• How over-sanitizing negatively impacts the health of our society.
• What the hygiene hypothesis is.
• How endocrine disruptors can get stored in fat cells.
• Three main things you should look for in a probiotic.
• The role of fermented foods in gut health.
• What to ask your provider before taking an antibiotic.
• The main components of a microbiome-friendly diet.

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In the United States, the weight loss industry rakes in billions of dollars every single year. Yet, data shows that most folks are unable to sustain their weight loss goals long-term, and very few of our citizens are metabolically healthy. What’s missing in this equation, and what can we do to help people create a sustainable, realistic healthy lifestyle?

Today’s guest, JJ Virgin, is passionate about helping others reach their weight loss goals and feel their best at any age. With nearly four decades in the health and fitness industry, JJ knows a thing or two about optimizing nutrition and exercise to create results. She is also a four-time New York Times bestselling author, podcast host, speaker, and media personality.

On this episode of The Model Health Show, JJ is sharing why focusing on weight loss doesn’t create results, and what to do instead. We’re covering topics like creating muscle mass, how to set protein goals, simple principles for healthy eating, and the stress-weight connection. JJ has so much invaluable wisdom and experience to share; I hope you enjoy this interview!

In this episode you’ll discover:

• What percentage of dieters typically achieve and sustain their weight loss goals.
• Why body composition matters when trying to lose weight.
• The benefits of having muscle on your body.
• Why building muscle increases your metabolism.
• What percentage of US citizens are metabolically healthy.
• Why weight alone is a meaningless number.
• The main macronutrient you should focus on.
• An important distinction between intermittent fasting and time-restricted feeding.
• How many grams of protein you should aim to consume.
• Why processed foods can interrupt the natural process of intuitive eating.
• How to use a continuous glucose monitor as a tool for metabolic health.
• The relationship between stress and weight.
• JJ’s personal experience with meditation.
• Why exercise is a critical component for fat loss and overall health.

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If you look at fertility rates over recent decades, the data is shocking. Sperm counts and testosterone levels have dropped, the incidence of miscarriages has risen, and overall ability to reproduce is on the decline. From an evolutionary standpoint, human fertility is a critical part of our health. And like many other issues plaguing our society, there’s a lot we can do to make a positive impact on our overall reproductive health.

On this episode of The Model Health Show, Mike Mutzel from High-Intensity Health is back to discuss what’s behind declining fertility rates, like endocrine-disrupting chemicals and other environmental factors. You’re going to hear simple, natural, and accessible ways to boost testosterone and balance hormonal health for both men and women.

This episode contains important conversations on human reproductive health, the role of testosterone for overall wellness, and why walking is an indispensable human behavior. We’re also going to talk about the adverse effects of hormonal birth control, and why building muscle should be a goal for everyone. Listen in, take good notes, and enjoy this interview with my friend, Mike Mutzel!

In this episode you’ll discover:

• The shocking statistics on declining fertility.
• How sperm motility rates are expected to change in the next few decades.
• Why endocrine-disrupting chemicals are hurting our hormones.
• The importance of preconception planning and nutrition.
• Which specific foods you should eat organic, and why.
• Why filtered water is critical for hormonal health.
• How your cup of coffee could be exposing you to microplastics.
• What the contamination theory of obesity is.
• How microplastics disrupt the gut barrier and microbiome.
• The link between muscle mass and testosterone.
• How many steps per day is correlated with higher testosterone levels.
• Why you should aim to walk after a meal.
• How to encourage your children to walk more.
• What thermal stress is.
• The link between metabolism, osteoarthritis, and inflammation.
• What DHEA is, and when to utilize it.
• How hormonal birth control suppresses fertility.
• The importance of building muscle for overall health and vitality.

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Even though we know that our brains change throughout our lifetime, there’s a lot we can do to support our brain’s health and functionality at every stage. Cognitive impairment and mental decline are common symptoms of aging, but declining brain function is not inevitable.

On today’s show, you’re going to learn about 5 behaviors that are clinically proven to shrink your brain. These five common behaviors can actually decrease brain volume, functionality, and connectivity. You’re going to hear about the metabolic needs of the brain, and how to support it with proper diet and hydration.

We’re also going to cover simple habit switches you can implement to support your brain health, including foods to add to your diet, specific tools for adequate hydration, and how to reduce inflammation and support a healthier body composition. We can all benefit from a healthier brain, and I hope this episode arms you with the knowledge and tangible steps you can take to support your brain’s structure and functionality.

In this episode you’ll discover:

• What percentage of calories the brain utilizes.
• The main structural components of the human brain.
• What makes omega 3 fats unique.
• The difference between storage fats and structural fats.
• How omega 3s contribute to better brain health.
• Which whole foods are the densest sources of EPA and DHA.
• The inverse relationship between belly fat and brain size.
• How incorporating more extra virgin olive oil can improve your overall health.
• Why dehydration leads to reduced brain volume.
• The importance of proper hydration and electrolytes.
• How alcohol consumption impacts the brain.
• Why alcohol damages the brain, immune system, and metabolism.
• How excessive sugar intake can cause brain atrophy.
• Why getting our citizens healthier can solve our world’s problems.

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Humans have a complex and intimate connection with out of our most basic needs: food. In our culture, food can serve many purposes including memories, joy, and connection. And because every cell in your body is created from the food you eat, your diet also has a profound impact on the way your body functions on a daily basis.

On this compilation episode of The Model Health Show, you’re going to hear two of my conversations with award-winning science journalist and author, Mark Schatzker. Mark has extensively studied our society’s relationship with food and flavor, and how our brain drives our cravings. These conversations are centered around how your brain interprets food as information, the science of flavor, and what causes obesity.

Mark’s work covers important topics like how our weight is controlled by our brain, how our brain interprets sweetness, and what we can do to heal our society’s broken relationship with food. Understanding the way your brain interprets food is a critical piece of finding balance and health; I hope this episode is both insightful and empowering.

In this episode you’ll discover:

• The experience that inspired Mark to study flavor.
• How cattle eat intuitively, and what we can learn from them.
• Why the production of US crops has changed over the last few decades.
• The interesting link between flavor and nutrition.
• What a gas chromatograph is.
• Why most tomatoes in the grocery store have an underwhelming flavor. 
• How our food system’s focus on quantity and price undermines flavor.
• What we can learn about obesity and food addiction from brain scans.
• Why the combination of flavor and sugar makes food addicting.
• What retronasal olfaction is.
• The truth about calorie consumption and weight gain.
• An interesting phenomenon that occurs when calorie counts are featured on menus.
• The traditional diet in Bologna, Italy, and how their obesity rates compare to the US.
• What happened in the pellagra epidemic, and which vitamin eradicated the disease.
• How the brain regulates your body weight.
• The perplexing question of obesity.
• What the bliss point is.
• How the brain interprets food as information.
• What nutritive mismatch is.
• The unintended consequences of fortifying foods.
• Why experiencing pleasure with food is so important.

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Education can have a multitude of powerful impacts on children and their outcomes. It can even have lasting positive impacts on health by providing better resources, knowledge, and better social skills. While many can benefit from the traditional approach to education, our one-size-fits-all approach doesn’t serve those who have different learning styles and preferences.

Today’s guest, Prince Ea, is passionate about the power of education and transforming our model of schooling into one that is centered around creativity and individuality. He is filmmaker, speaker, creator, and a fellow St. Louis native. His inspirational and thought-provoking content has motivated millions of folks across the world, sharing about topics like self-development, education, living authentically, and finding joy in your life.

In this interview, we’re diving into conversations on the education system in the US, what it means to be intelligent, and what the purpose of schooling should be. You’re going to learn about how to tap into original thoughts, how to find purpose and happiness in work, and so much more. I’m excited and honored to share this conversation with you.

In this episode you’ll discover:

• How Prince Ea’s relationship with education transformed.
• The role hip hop played in teaching Prince Ea to love learning.
• What the root of the word educate is.
• The difference between having a learning disability and learning differently.
• What it means to think freely, and how to get in tune with original thoughts.
• A correlation between our education system and our medical system.
• How exposure to information can change your life.
• Why most heart attacks occur on a Monday.
• The problem with work culture in the US.
• Seven categories of health.
• The importance of experiencing joy in your career.
• How to cope with negative thoughts.
• The connection between social media and divisiveness.
• How your language creates your reality.
• The power of taking responsibility for your health.
• How living authentically can change your life.

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