The Model Health Show

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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Puberty is an important part of human growth and development, but what happens when it occurs too soon? Early onset puberty is defined as a child undergoing the developmental changes of puberty earlier than normal. While this was once a rare occurrence, rates of early-onset puberty more than doubled during the pandemic.

On this episode of The Model Health Show, we’re diving into one of the epidemics plaguing our youth: early-onset puberty. You’re going to learn some of the contributing factors of early puberty, the long-term ramifications of undergoing puberty at a young age, plus action steps you can take to protect your children from this condition.

Poor statistics relating to our health isn’t something we just have to accept, especially when it comes to our children. My hope is that this episode will arm you with the information and empowerment you need to implement changes in your own home. As always, change starts with us.

In this episode you’ll discover:

• How rates of early onset puberty in girls surged during the pandemic.
• The relationship between our circadian timing and puberty.
• How early onset puberty increases rates of breast cancer and heart disease.
• The connection between early puberty and disordered eating.
• What puberty actually is, and why it’s starting earlier.
• Why side effect is a misnomer.
• Symptoms of early onset puberty in boys and girls.
• The link between obesity and early onset puberty.
• How obesity rates in children have risen over recent years.
• The connection between the microbiome and likelihood of obesity.
• What percentage of the average American’s diet is comprised of ultra-processed foods.
• How much sugar the average American consumes every year.
• What insulin resistance is, and how it can occur over time.
• The definition of xenoestrogens.
• How to choose healthier personal care products for your family.
• The connection between toxic stress and early onset puberty.
• Which demographic is most impacted by early puberty.
• How to create healthier relationships with our devices.
• The relationship between screen time, circadian disruptions, and puberty.
• Simple ways to protect your children against obesity and early onset puberty.
• The importance of building movement into your family culture.

Items mentioned in this episode include:

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There are so many factors that determine our sleep quality: movement during the day, exposure to natural and ambient lighting, and even our relationships. For some folks, it might be sleepless nights with a newborn or toddler, and for others it could be a partner on different sleep schedules. But the good news is, you aren’t entirely powerless when it comes to creating routines and structure for your family.

On today’s show, you’re going to hear my interview on the Dhru Purohit Podcast. In this interview, I’m sharing about sleep routines and preferences within my own relationship and family, and how to find balance. I’m also sharing some of the best scientifically proven sleep tips, including optimizing light exposure, temperature, and supplements.

Dhru asked some excellent, thought-provoking questions on topics like common sleep misconceptions, little-known habits that can decrease your sleep quality, and how to actually create realistic habits that stick. I hope you get a ton of value out of this episode and can implement sleep habits that will improve your life. Enjoy!

In this episode you’ll discover:

• What the suprachiasmatic nucleus is, and how its exposures impact sleep quality.
• How many Americans are regularly sleep-deprived.
• Tips for minimizing your blue light exposure.
• How to realistically set a screen curfew (& what to do instead of scrolling!)
• The importance of blocking out ambient light at night.
• What to do if you and your partner have different sleep schedules.
• How your body temperature can impact your sleep.
• The importance of getting natural light exposure in the morning.
• The relationship between cortisol and melatonin.
• What time of the day to exercise to improve sleep quality.
• Realistic ways to change your habits.
• How to create healthy sleep routines for babies and children.
• What effects vitamin C can have on your sleep quality.
• Real food sources of magnesium, and why it matters.
• The power of creating healthier citizens in our society.

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The immune system is one of the most powerful, complex systems in your body. Its critical role is to protect the body from harmful invaders like viruses and bacteria. An autoimmune disease occurs when the immune system misfires, attacking the very cells it is intended to protect. The range of autoimmune diseases is vast, and they can affect different organs and systems in the body.

Multiple sclerosis, or MS, is a progressive autoimmune disease that attacks the body’s central nervous system. In severe cases, MS can cause debilitating symptoms such as blindness, paralysis, and neurodegeneration. Today’s guest, Dr. Terry Wahls is a clinical professor of medicine, a clinical researcher, speaker, and bestselling author. She is also a patient with a diagnosis of secondary progressive multiple sclerosis.

Dr. Wahls has an incredible story of alleviating MS symptoms, regaining mobility, and helping others with progressive diagnoses and autoimmune diseases. On this episode, she’s sharing her personal story plus tons of information about autoimmunity, mitochondria, nutritional changes for restoring your health, and so much more. Grateful and excited to share this conversation with Dr. Terry Wahls!

In this episode you’ll discover:

• How many Americans have been diagnosed with an autoimmune disease.
• What multiple sclerosis is.
• The wide variety of symptoms that can be caused by MS.
• How changing her diet improved Dr. Wahls’ health.
• The role mitochondria play in progressive diseases.
• Three factors that contribute to the development of autoimmune diseases.
• How environmental factors can increase your risk for autoimmunity.
• Why diet is an important factor in immune function.
• The one lifestyle change that radically improved Dr. Wahls’ disease progression.
• An important connection between the microbiome, gut health, and immunity.
• What mitochondrial dysfunction is.
• How environmental toxins and factors can lead to mitochondrial damage.
• Specific foods to include to prevent or alleviate autoimmune symptoms. 
• The three main foods that can be a trigger for autoimmune disease.
• How to incorporate organ meats (& their benefits!)
• Why loneliness & lack of connection are major disease contributors.
• An empowering way to think about a diagnosis.
• Why health is a nonstop journey.
• Details about Dr. Wahls’ upcoming clinical trial for MS patients.

Items mentioned in this episode include:

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Developing healthy habits and routines often comes down to self-love. Because when you truly care for yourself, it’s often reflected in the way you eat, move, sleep, and think. Today’s guest, Zachary Levi, is here to share his personal journey of learning to accept himself, heal from trauma, and pursue a fulfilling and meaningful life.

Zachary Levi is a critically acclaimed actor, dancer, singer, and the author of the bestselling book, Radical Love. He is an advocate for mental health, and in Radical Love, he details his intensive life-saving therapy and the valuable lessons and insights that changed his life.

In this interview, we’re diving deep into topics like self-love, how social media and technology impact our mental health, and how to understand and accept trauma. We’re going to talk about accountability, forgiveness, and so much more. When we build self-love and self-acceptance, we’re better able to extend that to others and I hope that’s what you’ll gain from this episode. Enjoy!

In this episode you’ll discover:

• How epigenetic controllers from your environment can dictate your outcomes.
• What’s at the core of poor physical health.
• How trauma can impact our performance.
• Why the concept of love is so misunderstood in our society.
• The impact of practicing self-love.
• How working on yourself can lead to better opportunities.
• Why ego is a survival mechanism.
• How simplicity and connection contribute to true happiness.
• The importance of being able to step outside of your thoughts.
• The power of vulnerability.
• What it means to radically understand and forgive others.
• The definition of radical love. 
• How our bipartisan political model keeps us divided.
• The importance of holding people, companies, and industries accountable.
• Pros and cons of social media on our mental health.
• How to stop comparing yourself & how to tap into your inner self.
• Zachary’s experience playing Kurt Warner in American Underdog.
• The power of prayer and meditation.

Items mentioned in this episode include:

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“Education is the most powerful weapon which you can use to change the world.” – Nelson Mandela

Learning is a critical part of life, and it’s also been an indispensable theme throughout my career. The more I’ve learned, the more I’ve been able to evolve my perspective, grow as a person, and share with the world. As I celebrate two decades working in the health space, I want to reflect on the most influential lessons that I’ve learned along the way.

On this episode, I’m excited to celebrate 20 years working in health and wellness by sharing 20 powerful, eye-opening, transformative lessons I’ve learned throughout my career. Of course, we will cover the basic principles of wellness like the power of nutrition, movement, and sleep. But we’re also going to dive into topics like the power of relationships and lifelong learning, our synchronicity with the environment, and defining what true health actually is.

My hope is that these lessons resonate with you and align with my mission of helping you become more empowered in your ability to affect change. Thank you for joining me on this journey, and I look forward in learning even more together moving forward. I hope you enjoy this special milestone episode of The Model Health Show!

In this episode you’ll discover:

• Why nutrition is a critical, often overlooked component of medicine.
• What percentage of the average American’s diet is comprised of ultra-processed foods.
• Two major processes in the body that are driven by exercise.
• How the body’s lymphatic system works.
• The impacts sleep debt has on insulin sensitivity.
• Why a poor night’s sleep can lead to poor decision-making.
• The number one driving force of the human psyche.
• How instinctive elaboration works, and how to use it to your advantage.
• The power of having healthy, encouraging relationships.
• Why the journey to health is not a straight line.
• The problem with a profit-based healthcare system.
• How many people are killed every year by poor diet.
• The connection between stress and poor health.
• Why true health is not a destination.
• The importance of recognizing your biases.
• How your mind influences your health.
• What it means to be the author of your life story.
• The power of lifelong learning.
• How we are impacted by circadian rhythms.
• The value of tapping into your unique voice.

Items mentioned in this episode include:

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