The Model Health Show

Every family has its own microculture: a set of beliefs, habits, values, and traditions. Among the numerous external factors that can influence your health and wellbeing, the culture in your household can have a monumental impact on your daily habits. But unlike many other environmental influences, you have the power to intentionally mold your family’s culture.

This episode is my interview on Ever Forward Radio with Chase Chewning. I’m diving into topics like how your environment shapes your behaviors, and the power we each have to create a culture of health in our families. You’ll hear about the importance of contribution and serving others and the innate connection between relationships, food, and health outcomes.   

The best way to begin shifting our culture at large is to start with what we can control: ourselves and our own homes. I hope this episode empowers you to cultivate a family culture of wellness, and arms you with the information and tools you need to positively impact the world around you. Enjoy!

In this episode you’ll discover:

• Why being of service to others is a superpower.
• The hard truth about making changes and improving your health.
• How your environment dictates your behavior.
• The impact that culture has on willpower.
• What the tube torus is.
• The upstream effects that movement can have on your mind.
• Why prioritizing your health can help you be a better parent.
• The problem with the US pharmaceutical industry.
• How many Americans die each year from prescription drugs.
• The vicious cycle of neuroinflammation, excess body fat, and insulin resistance.
• How placebo drugs work, and the power of human psychology.
• The number of American citizens that are overweight or obese.
• Which compounds in non-stick cookware are harming your health.
• How to choose cookware for safe and healthy cooking.
• The power in controlling the controllables.
• How eating with your family can improve your health outcomes.
• The most powerful thing you can do to create a culture of health and wellness.

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Just like many other aspects of your life, your health and fitness routines are bound to change throughout different phases. On today’s show, you’re going to hear about how to find balance with your diet and exercise as you age. Our guest, Chalene Johnson, is a fitness icon, entrepreneur, and New York Times bestselling author.

Chalene returns to The Model Health Show for a discussion on finding balance during menopause, how stress can impact your weight, and how your thoughts influence your outcomes. This episode contains conversations on the pros and cons of weight loss drugs, and how to create new routines that serve you and your family.

Chalene is sharing her best tips for evolving your routines and how to create a healthier relationship with your body image. As always, Chalene is bringing her incredible wisdom and insights; I hope you enjoy this interview!

In this episode you’ll discover:

• How your body and can metabolism shift as you age.
• Why perimenopause is a pivotal time for a woman’s health.
• The connection between stress and weight gain.
• How your thoughts and beliefs can influence your body composition.
• Why being conceited is actually a positive trait.
• How changing your thoughts can change your body.
• The importance of embracing aging.
• What zone 2 cardio is, and why Chalene changed her approach to exercise.
• How habit stacking can improve your health and relationships.
• The nuances of weight loss drugs like Ozempic.
• How to create a culture of fitness in your family.
• The power of finding creative ways to be active.

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This episode was brought to you by HVMN and Paleovalley.

What drives us to have cravings toward certain foods? And what can we learn from our cravings? On this episode of The Model Health Show, you’re going to learn about what cravings actually are, what causes them, and five specific strategies to stop craving unhealthy foods.

You’re going to learn the evolution of cravings throughout human history, how environmental inputs like stress and sleep can affect your desire for certain foods, and which hormones help regulate your food intake. We’ll dive into the body’s constant search for homeostasis and how cravings factor into that equation.

And once you have a strong foundation of how cravings occur, we’re going to discuss five ways to stop cravings for healthy food. These strategies include regulating your blood sugar, implementing stress relief practices, and a whole lot more. This episode is full of practical tips you can use to reduce cravings – so click play, listen in, and enjoy the show!

In this episode you’ll discover:

• What cravings are, and what causes them.
• Three major sources of cravings.
• What post-ingestive feedback is.
• How human cravings have evolved over time.
• The connection between stress levels and cravings.
• Why neuroassociations with certain people or places can cause distinct cravings.
• A distinction between cravings and appetite.
• What the appetite regulating network is, and how it works.
• How leptin resistance occurs.
• The link between stress, vitamin C, and cravings for ultra-processed foods.
• How dysregulated blood sugar can cause cravings.
• An interesting link between nutrient deficiencies and overeating.
• What vanishing caloric density is.
• The important role sleep plays in regulating food cravings.
• What the #1 blood sugar regulator is, and its function in diminishing cravings.
• The link between cravings and culture.
• How limiting ultra-processed foods can help reduce cravings.

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In our fast-paced, technology-centric society, it’s easy to focus on the ways in which our devices are making us more distracted and disconnected. But what if we harnessed the power of technology for good? What if we could utilize technology in a way that could promote neuroplasticity and improve cognition?

Today’s guest, Dr. Adam Gazzaley, is the founding director of Neuroscape at University of California, San Francisco and a professor in neurology, physiology, and psychiatry. He is also the chief scientific advisor and board member at Akili, a company that is dedicated to changing the landscape of cognitive medicine. In this interview, Dr. Gazzaley is sharing the details behind the first-of-its-kind treatment for ADHD—a video game experience.

In this interview, we’re going to talk about the importance of harnessing your attention and how technology can impact your attention span. You’ll learn about the future of experiential medicine, how to improve cognition and neuroplasticity, and so much more. I hope you enjoy this interview with the incredible Dr. Adam Gazzaley!

In this episode you’ll discover:

• Why our attention is our most valuable asset.
• The challenges that our technology-driven world has created for our brains.
• How accessibility to technology changed our attention spans.
• Why humans are essentially cyborgs.
• The importance of disconnecting from technology.
• How your brain handles single-tasking vs. multitasking.
• Why awareness about the inefficacy of multitasking is critical.
• How to make single-tasking gratifying.
• Why technology is a double-edged sword.
• What neuroplasticity is, and how it occurs.
• The link between neuroplasticity and technology.
• How video games can improve cognition.
• Why experiences can target systems in the brain.
• The difference between molecular medicine and experiential medicine.
• Why “chemical imbalance” is an oversimplification.
• The history of the first FDA approved video game.
• What experiential medicine is.
• Why the placebo effect works.
• Other important modalities for improving mental health.

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We know that heart disease is the number one killer in the US, claiming one life every 33 seconds. By association, cholesterol has become a dirty word in conventional medicine and in the media. But cholesterol itself is not inherently bad—in fact, cholesterol is a critical compound for human health, responsible for immune health, fetal development, hormone production, and so much more.

The rampant demonization of cholesterol has led to numerous problems like pervasive nutrition myths about healthy foods and the overprescription of statin drugs. On this cholesterol masterclass, you’re going to hear powerful insights from Dr. Jonny Bowden on the topic of cholesterol and heart disease. Dr. Jonny Bowden is a board-certified nutritionist, a best-selling author, and a nationally recognized expert in the field of longevity.

You’ll learn the truth about cholesterol, heart disease, and statin drug usage. This episode contains the best information about cholesterol, including its roles in the body, the problem with current testing methods, in which situations statins are an appropriate treatment, and so much more. Enjoy!

In this episode you’ll discover:

• What cholesterol is and how it functions in the body.
• The relationship between cholesterol and myelin.
• An interesting fact about the cholesterol content in human breastmilk.
• The role cholesterol plays in creating your sex hormones.
• Why cholesterol gained a bad reputation & why it does not cause heart disease.
• How observational studies work.
• Why most statin therapy is based on outdated science.
• Which population receives zero benefit from taking statin drugs.
• Why statins were created, and what type of patient they were developed to treat.
• The connection between statin usage and cognitive impairment.
• Which biomarker can actually predict cardiovascular events.
• How the pharmaceutical industry has created statin overuse.
• What percentage of Americans suffer from insulin resistance.
• The link between diabetes and heart disease.

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Plastic has become one of the most common and convenient substances in our modern world. Especially when it comes to food packaging and food storage, plastic has infiltrated the market, frequently used for everyday items like storing leftovers, bottled water, and baby bottles. However, plastic contains thousands of harmful compounds that have the potential to disrupt your hormones, metabolism, and brain.

On today’s show, you’re going to learn the truth about how plastic usage can impact human health. You’ll hear the studies on how plastic containers can release particles into food, the truth behind plastic regulation in the food system, and the proven detrimental effects of frequent plastic usage. Most importantly, we’re going to discuss realistic ways to reduce your plastic exposure and tips for enhancing your body’s ability to eliminate toxins.

Making a positive impact on your health can be as simple as making practical tweaks to your existing routine. I hope this episode inspires you to reduce your plastic usage in a way that works for your lifestyle and family. Click play to learn more about how plastics are changing human health!

In this episode you’ll discover:

• The impact of microwaving plastic food containers.
• What microwave safe actually means.
• The history of plastic production.
• How exposure to microplastics can impact our biology.
• The scary truth about using plastic baby bottles.
• How microplastics and nano plastics can integrate into our tissues.
• The connection between plastic exposure and risk for developing brain disorders.
• What xenoestrogens are and how they can impact your body.
• Why BPA free plastics can also damage your health.
• The connection between BPA and fertility.
• Healthier options for food storage.
• What to consider about drinking from plastic water bottles.
• The best ways to support your body’s natural detoxification systems.
• How to approach plastic reduction in a realistic way.

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“Time is more valuable than money. You can get more money, but you cannot get more time.”–Jim Rohn

Our fast-paced culture not only encourages busyness, but in some ways, it mandates it. Most folks have jam-packed schedules consisting of work obligations, commutes, family commitments, and more. But there’s a huge difference between being busy and being productive. Now more than ever, achieving your goals requires you to be intentional with your time.

On today’s show, you’re going to learn strategies for effectively managing your time. This compilation episode will teach you how to improve your focus and time management skills, how to gain clarity and invest your time wisely, and how to create systems that encourage productivity. You’ll hear from thought leaders like Jesse Itzler, Cal Newport, and Jim Kwik. 

Your time is a critical and limited resource, but fortunately, time management is a skill that can constantly be sharpened. I hope this episode brings you inspiration and value. So listen in and enjoy this episode of The Model Health Show!

In this episode you’ll discover:

• What is the greatest superpower we all possess is.
• Why the concept of moderation can hold you back from success.
• The importance of evaluating your relationship with time.
• How to identify the places where you can do your best thinking.
• What monotasking is, and how to use it to accelerate your productivity.
• The power of creating systems to diminish decision fatigue.
• What deep work is, and why it matters.
• A major flaw in modern work culture.
• The importance of deep work in the knowledge economy.
• How deep work can enable you to learn quickly.
• What attention residue is.
• The difference between being busy and being effective.
• Why people who practice deep work are happier.
• How to utilize rituals to help your brain focus and preserve energy.
• The perks of practicing boredom.
• How your thinking influences your life outcomes.
• Why thinking makes humans valuable.
• How decision fatigue can deplete your potential.
• The six thinking hats, and how to use them to change your perspective.
• Why you should think of your problems as puzzles.

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Eating well has the potential to manifest a variety of changes in your body, including improving your brain function. And at a time when progressive neurodegenerative diseases are at an all-time high, protecting the function of your brain is one of the best things you can do to ensure health and longevity. 

Today you’re going to learn about ten specific foods that have been proven to boost memory, improve focus, and contribute to overall brain health. You’ll hear the studies backing up each food, what you need to consider when sourcing your groceries, plus the best ways to incorporate these nutritional powerhouses into your diet. 

These ten foods are featured in my newest book, Eat Smarter Cookbook. I’m going to share what you can expect from the book, how to incorporate these ten brain-boosting foods into your family’s regular meals, and the best ways to upgrade your plate without sacrificing taste, tradition, or enjoyment. Enjoy! 

In this episode you’ll discover:

• How acai can reduce neuroinflammation. 
• The link between belly fat, insulin resistance, and inflammation in the brain. 
• How to utilize the benefits of acai without disrupting your blood glucose. 
• What percentage of the average American child’s diet is ultra-processed foods.
• The health benefits of consuming raw honey.
• What to look for when shopping for high-quality honey.
• Which compounds in fatty fish are necessary for brain function.
• The connection between omega 3 consumption and brain shrinkage rates. 
• How drinking coffee can reduce your risk of developing progressive brain diseases.
• The best way to leverage the health benefits of coffee. 
• Which food can reduce oxidative stress and improve neuron health. 
• How much cinnamon to consume daily to reap its benefits. 
• The importance of phospholipids for brain health. 
• Which nutrient in eggs is critical for memory development. 
• The role of choline during pregnancy and breastfeeding. 
• How to utilize the memory-enhancing effects of anthocyanins. 
• The metabolic and cognitive benefits of incorporating sweet potatoes in your diet.
• How extra virgin olive oil can improve autophagy in the brain. 
• Why storage matters when it comes to olive oil. 
• The role turmeric plays in memory function. 
• Which ingredient in turmeric can help slow aging of the brain. 

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There’s a pervasive myth surrounding chronic illnesses. Far too many folks have fallen victim to the disempowering idea that our genes dictate our health outcomes. While variants of certain genes can be a risk factor for developing some conditions, genes alone cannot cause disease. The most important factor in determining your health is the choices that you make on a daily basis, because genetic expression is directly impacted by environmental factors like diet, stress, toxic load, and sleep.

Today’s guest, Kashif Khan, is the CEO and founder of The DNA Company and the author of The DNA Way. His work is dedicated to helping folks utilize functional genomics, using insights about their personal genome to optimize their health. In this interview, you’re going to hear the fascinating science on how to prevent disease and age healthfully through lifestyle choices.

You’ll learn the underlying principles of functional genomics, and lifestyle changes you can implement to improve your genetic expression and overall quality of life. This episode contains conversations on how the food industry and the pharmaceutical industry impact our collective health, the role of inflammation in chronic disease, and simple dietary changes that can improve your health. Understanding the ability you have to influence your gene expression can be incredibly empowering, and I know you’re going to enjoy Kashif’s insights on this episode of The Model Health Show!

In this episode you’ll discover:

• What the main difference between genetics and genomics is.
• The truth about BRCA gene mutations and cancer risk.
• How understanding your genome can help inform your choices.
• Why our body’s detox pathways can’t keep up with our environment.
• How forever chemicals can make you sick.
• The difference between food regulations in the US and other countries.
• How to source high-quality water.
• Why toilet paper and tampons can increase your toxic load.
• The scary truth about plastic food storage.
• Why genes are not the cause of disease.
• How Kashif got into the field of functional genomics.
• The importance of understanding systems, not symptoms. 
• What telomeres are, and how long they should last.
• A shocking statistic on bankruptcy and healthcare costs.
• How many of our top killers are rooted in inflammation.
• Why the American lifespan is declining.
• An interesting connection between cholesterol and inflammation levels.
• Why 80% of dementia cases occur in women.
• The critical role omega 3 fats play in the body.
• How your microbiome and immune health are connected.
• The importance of minerals for human health.

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“If you don’t find the time, if you don’t do the work, you don’t get the results.”

-Arnold Schwarzenegger

Almost everyone struggles on some level with incorporating exercise into their routine. Exercise is super important for your total body health, so implementing a routine can help improve your lifespan, boost your metabolism, decrease your BMI, and help you lose weight. Exercise can get you fitter, healthier, and more resilient - and there are quick and easy exercises that are often overlooked that can help you transform your body.

In today’s episode, you’ll learn exercises that are easy to implement and that you could do anywhere - and you’ll discover easy tools to help you add these exercises to your routine and build up to a level you’re comfortable with. I also share some of my favorite tips and aids that will bring your workouts to the next level.

No more excuses - it’s time to tune in, and master ways to build a better body and better health!

In this episode, you’ll discover:

• Exercises to improve your metabolic health and target your muscles
• How our bone health affects our lifespan
• Why Jumping rope can improve bone density and increase muscle power
• The importance of easing into exercise while training
• A faster way to lower your BMI than conventional "cardio."
• The quickest way to improve coordination and motor skills
• What are “fast-twitch muscle fibers” and how does it change with age?
• The best pre-workout supplements to help improve your performance
• Why ketones are essential to your workouts
• Benefits of stair climbing and how it can be used as an easy exercise
• What is your VO2 max and how it can impact your cardiovascular health
• How just 2-10 minutes per day of stair climbing can drastically improve your health
• The best ways to work on cardio no matter what level or pace you’re at
• 4 different exercises you can do on any staircase
• The best intra-workout electrolytes and how they improve your brain function during workouts
• What are offset training and unilateral workouts and how do they impact your “stabilizer muscles”
• How everyday actions can actually help target specific muscle groups
• 7+ easy offset exercises that will improve your muscle function
• Different training techniques and methods to build resistance

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This episode was brought to you by LMNT, Onnit, and HVMN.