The Model Health Show

The food you eat matters, but have you heard about the importance of eating together? In our ever-increasingly busy culture, the ritual of a family dinner is becoming less common. But a growing body of research shows that sitting down at mealtimes with loved ones can have a dramatic impact on our weight, nutrient status, and happiness. 

On this episode of The Model Health Show, you’re going to hear about the benefits of gathering around the dinner table for a family meal. We’re going to dive into the specific studies that affirm the importance of eating meals with your family. You’re going to learn how a shared meal can impact the quality of foods you eat, your health outcomes, and so much more. 

At a time when we’re all distracted by busy schedules, buzzing devices, and convenience foods, it’s more important than ever to intentionally set aside time for healthy family routines. In this episode, I’m sharing four practical tips you can use to establish family mealtimes and build a culture of health and connection in your home. Enjoy! 

In this episode you’ll discover:

• How many people die from poor diet each year.
• The impact our environment can have on our choices.
• Specific key nutrients that are associated with communal dining. 
• Why eating with your family can help you make healthier food choices.
• The connection between childhood health outcomes and family dinners.
• How many times per week (minimum) you should aim to have a family meal.
• What percentage of the average American’s diet is ultra-processed food.
• The link between stress reduction and family meals.
• What percentage of families eat together on a regular basis.
• How eating with others can impact the way your body assimilates food.
• The correlation between eating in front of a screen and increased calorie intake.
• How after-school screentime can impact kids’ food choices. 
• The role dopamine plays in our screentime behaviors. 
• Four practical tips you can use to reap the benefits of family mealtimes. 

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Have you ever heard the statement that we only use 10% of our brains? This concept is popular in popular culture and motivational speeches, but there’s no scientific data to back it up. The human brain is dynamic and highly complex. The truth is, we use 100% of our brains all the time, even when we’re sleeping. 

Although we can’t tap into dormant parts of our brains to unlock our potential, we can optimize our brains and our biology to operate at peak performance. Today’s guest is going to show you how. Louisa Nicola is a neurophysiologist and the founder of Neuro Athletics, a company that helps athletes and top investors achieve peak performance by taking a neurological approach to training. On this episode of The Model Health Show, she’s sharing the fascinating science behind building an athletic brain.

In this interview, we’re diving into topics like neurophysiology, gray matter, dopamine, and long-term brain health. Louisa is bringing the data, her unmatched experience in the field of neurophysiology, and actionable steps you can use to achieve peak performance in any area of your life. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

• What the field of neurophysiology entails.
• How an EEG is used to measure brain activity. 
• What separates someone like Kobe Bryant from the average athlete.
• Why Louisa decided to do brain scans on NFL players.
• What Neuro Athletics is, and the two major industries they serve.
• The series of events that occur in the brain when you hit a ball.
• How juggling can grow the gray matter of the brain. 
• Why adding variations to physical activity can train your brain. 
• How the nervous system works. 
• Three major theories about brain aging. 
• What percentage of our brains that we actually use. 
• The importance of sleeping for neuroplasticity. 
• How to set goals that optimize your dopamine response. 
• Why curating your social media feed is important for your brain. 
• How physical activity can starve off Alzheimer’s disease.
• What percentage of patients with Alzheimer’s disease have a genetic form.
• The importance of cycling through sleep stages for brain health. 
• How Ceylon cinnamon can impact insulin levels. 
• The three domains for achieving peak performance. 

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In the fitness world, there are many misconceptions about what it takes to build a strong body. Some of these myths are so pervasive, they could be holding you back or sabotaging your progress. On today’s show, we’re going to clear the air about what’s actually required to build strength and resilience. 

Our guest today is Nsima Inyang. Nsima is a lifting coach, professional natural bodybuilder, elite-level powerlifter, and the co-host of Mark Bell’s Power Project. If there’s anyone who knows how to build strength, it’s Nsima – and in this interview, he’s sharing real-world strategies and empowering mindset shifts on human potential. 

On this episode of The Model Health Show, Nsima is sharing practical tactics you can use to build a stronger, more resilient, and more functional body. We’re going to talk about how having strong and functional feet can impact other muscles, the importance of creating resilient knees, and the mental benefits of having a physical outlet. This episode is jam-packed with insights on human strength and performance, so listen in and enjoy the show! 

In this episode you’ll discover:

• A huge misconception about gaining muscle and losing fat.
• How much protein you need to eat in order to build muscle. 
• Why Nsima decided not to become a doctor. 
• The importance of having a physical outlet. 
• How movement can be helpful for coping with depression. 
• Why walking is such an underrated tool.
• What you need to know about foot functionality. 
• Why many muscle imbalances start in the foot. 
• Simple habits you can implement to promote foot health. 
• How to build stronger, more resilient knees. 
• The life-changing mindset shift of not identifying with your injuries.
• Why healing is not linear.
• The importance of building rotational ability. 
• How to build habits that support your goals. 
• What a white belt mentality is. 
• The benefits of walking backward. 
• How identifying your weaknesses can make you stronger. 
• Why the sky is not the limit. 
• Three primary tenets to building a functional body. 

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Can you think of a time that you’ve gotten sick because you were stressed? Studies show that emotional stress can be a contributing factor to many conditions, ranging from the common cold to cardiovascular disease. There’s an undeniable link between our thoughts and our physical manifestations, and that’s the topic for today’s show.

On this episode of The Model Health Show, stem cell biologist and epigenetic pioneer, Dr. Bruce Lipton, is back to share the truth about how disease is created and how stress impacts the immune system. You’re going to learn how to build an empowering belief system that promotes health, plus four practices you can implement to create a healthy body. We’re diving into topics like the motives of the pharmaceutical industry, how our environment shapes our health, and the science behind the placebo effect. 

There is powerful science behind how your beliefs inform your gene expression, and there’s no one better to teach this topic than Dr. Bruce Lipton. It’s not your genes alone that dictate your health outcomes, it’s the biology of belief that determines your destiny. So listen in and enjoy this interview! 

In this episode you’ll discover:

• How many people are killed by poor diet every year. 
• The importance of recognizing your agency in your health outcomes.
• How genetic determinism leads to victimization. 
• Different types of stem cells, and how they operate. 
• How your thoughts create chemistry. 
• The science behind the placebo effect.
• An important distinction between correlation and causation.
• Why genes are like blueprints.
• What percentage of diseases are controlled by genes. 
• The relationship between genes and environment.
• Why the nucleus is the gonad of the cell.
• How a cell membrane and a computer chip are similar.
• Three main ways that stress can create disease.
• The prevalence of chronic illness in the United States. 
• Four things you can do to create a healthy body.
• How many people die each year from prescription drugs.
• What percentage of healing occurs from the placebo effect.
• The role that tonsils play in immunity.
• Why babies have an instinct to put things in their mouths.
• The relationship between harmony and health. 

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From time to time, we can all feel insecure or inadequate. But if you’re constantly feeling like you’re unworthy, unlikeable, or not good enough, there may be some experiences from your past that you need to reevaluate. Today, my good friend Cynthia Garcia is here to show you how. Cynthia is a bestselling author, an empowering life coach, and the founder and CEO of the Institute of Transformational Nutrition. 

On this episode of The Model Health Show, Cynthia Garcia is back to share inspiring insights on how rewriting your stories and breaking through your limiting beliefs can transform your life. We’re diving deep into the process of reframing past traumas, shifting your identity, and creating a deeply fulfilling life. Cynthia is sharing her personal anecdotes and experiences healing trauma, and how you can reframe and overcome any obstacle that life has thrown your way. 

This interview provides a thought-provoking conversation on healing, growth, personal development, and so much more. I hope Cynthia’s story reminds you that you are the author of your own story, and that your potential is entirely up to you. So listen in, take good notes, and enjoy this conversation with Cynthia Garcia! 

In this episode you’ll discover:

• The importance of taking a look at what is possible for your life.
• How the stories we tell ourselves can hold us back.
• The power of consciously changing and rewriting your personal stories.
• How children can adopt a survivor mentality.
• What feelings of shame can tell you about your past experiences. 
• Why your thoughts do not create your reality. 
• The value of choosing the future that you want to create.
• What it means to own an identity. 
• How to address your past traumas.
• Why people with difficult backgrounds often end up becoming successful.
• How to acknowledge and accept your past traumas. 
• The importance of taking time to think without distractions. 
• What it means to take personal responsibility for everything. 
• The definition of instinctive elaboration, and why it matters.
• How working with a coach can help you feel in control.
• Why becoming aware of who you are can aid in your personal development. 
• The role that education can play in creating a full life. 
• Why healing and growth are a continuous journey. 
• What modern life coaching is. 

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The proverbial expression, “you are what you eat” is one of the wisest and most profound health insights. The food that you eat literally creates the cells in your body, including your blood, your brain, and your skin. And at a time in history when we are surrounded by hyper-palatable ultra-processed foods, going back to the basics of human nutrition is critical for our overall health and longevity. No matter what your diet philosophy is, there are some main tenets you can incorporate to build a stronger body and brain. 

On this episode, you’re going to learn some key insights on how your diet affects a multitude of functions in your body, including your metabolism and weight, cognition and memory, and so much more. You’re going to hear some of the studies that I referenced in my book, Eat Smarter, plus applicable takeaways you can use to create a well-rounded, health affirmative diet. This episode is my interview on Empire Podcast with Bedros Keuilian. 

We’re diving into specifics like fine-tuning your hydration levels, the science on omega-3 fatty acids, and why magnesium is essential for human health. I’m also sharing the framework behind Eat Smarter, and why it is intended to serve as a unifier for all. I hope you enjoy my interview from the Empire Podcast!  

In this episode you’ll discover:

• The science behind brain coupling. 
• Why you should consider the types of people you surround yourself with.
• How our bodies are literally made from the food we eat. 
• Why your diet impacts so much more than your weight. 
• What epigenetic controllers are and why they matter. 
• The definition of epicaloric control. 
• How side effects from pharmaceutical drugs can lead to more health problems.
• Why your microbes can dictate your weight. 
• How the function of the metabolism can change when we eat processed food.
• Why the human brain is hardwired to look for problems.  
• The impacts dehydration can have on your cognition. 
• A rough estimate of how much water you should be drinking. 
• The role that electrolytes play in human health. 
• What the number one mineral deficiency in our country is. 
• The link between omega 3 consumption and memory. 
• What neuronutrition is.
• The effects of DHA and EPA on brain health.
• Why basic foundational health principles are more important than following a diet. 

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Everything can change in one moment, with one decision, or one encounter. That’s what my friend Ed Mylett learned when his father got sober after years of suffering from alcoholism. Everything changed when Ed’s dad decided to give sobriety one more try. The truth is many of us are just one step away from the life we want to live.  

Today, Ed is back on The Model Health Show to share life-changing principles from his new book, The Power of One More. Ed Mylett is a globally recognized speaker, bestselling author, and serial entrepreneur. In this interview, you’re going to learn why you’re closer to your goals than you think, why invisible progress can be impactful, and how your identity shapes your experiences. 

You’ll hear powerful insights on maximizing your time, getting results, controlling your thoughts and emotions, and so much more. No matter what your goals are, Ed’s dynamic insights are sure to inspire and empower you. So listen in, take notes, and enjoy the show! 

In this episode you’ll discover:

• The dual meaning of one more.
• Why your experiences are qualifications.
• How your identity dictates your outcomes.
• The three ways to shift your identity.
• What it means to be the one.
• How the reticular activating system in the brain works. 
• Why being unrealistic is a positive trait. 
• The power of the questions you ask yourself. 
• How to build confidence.
• What compound pounding is, and why it’s so powerful.
• The difference between time management and time manipulation.
• How changing your physiology can change your emotions.
• What the enemy of execution is. 
• The definition of a multiplier.
• How fear and anger are connected.
• What one more inconvenience means. 

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We’re all aware of the calories in, calories out paradigm that boils down weight loss to a basic math formula. But is weight management really that simple? Our bodies are complex, highly intelligent systems that operate based on a multitude of factors. While calorie intake and calorie expenditure are factors that influence weight, they don’t paint the entire picture. Things like your metabolism, your digestion, your hormones, and your gut microbiome all can play a role in how your body processes and utilizes calories. 

On today’s show, I’m sharing five calorie-free things that can actually cause you to gain weight. You’re going to learn about why calories alone cannot dictate your weight, and how things like stress, sleep, and activity level can change the way your body burns calories. We’ll talk about the function of the metabolism, how things like insulin and inflammation can play a role in weight gain, and so much more. 

If you’ve ever counted calories and wondered why you couldn’t lose weight, this episode will be a valuable tool for you to bring your body back into alignment so it can better utilize energy. You’re also going to hear five solutions you can utilize to help your body operate optimally, and in turn, reach an ideal body weight. Enjoy! 

In this episode you’ll discover:

• The problem with what I learned about calories in college.
• What epicaloric controllers are.
• The percentage of American adults that are metabolically unhealthy. 
• Which factor that’s affecting our weight is the most overlooked.
• How your stress levels can impact your body composition.
• The link between cortisol levels and weight circumference.
• What percentage of physician visits are for stress-related illnesses. 
• How poor sleep can make you eat more and slow down your metabolic rate.
• The relationship between sleep and thyroid function.
• How sleep deprivation can lead to an increase in visceral belly fat.
• The connection between muscle mass and insulin sensitivity. 
• How insulin resistance can happen over time.
• Why having more muscle can make you more resilient. 
• How chronic inflammation can impact your body weight.
• The definition of metabolic flexibility. 
• How hypothalamic inflammation can lead to weight gain. 
• Why connection is vital for human health.
• The importance of early morning sunlight exposure.
• How to incorporate more movement into your routine. 
• Specific foods you can eat to combat inflammation.

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The almighty scale is a tool that many folks use to track their health and fitness, but it’s just one tool. There are many other measurements of health that can determine how healthy you truly are, including things like sleep quality, metabolic health, body fat percentage, and energy levels. Your weight is just one benchmark, and it in no way illustrates the full out-picturing of your health or your value as a human.  

On this episode, Noelle Tarr of Coconuts and Kettlebells is back on The Model Health Show to discuss why focusing exclusively on the scale can actually diminish your health. She’s going to share which biomarkers you should concentrate on instead, and how to focus on true health instead of just the number on the scale. We’re also going to talk about the benefits of exercise, the truth about cellulite, and how women can train in accordance with their cycles. 

If you’ve ever unhealthily obsessed over the number on the scale, Noelle’s message will resonate with you. She is truly one of my favorite people, and I hope this episode is empowering and supportive of your goals. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

• What percentage of American adults are metabolically healthy. 
• The problem with how health has been defined in the fitness industry. 
• Why focusing exclusively on a goal weight can lead to poor health. 
• The problem with trying to get back to your high school weight.
• Why fluctuations in weight are natural and normal.
• The importance of making decisions based on what your body needs. 
• How stress impacts our physiology. 
• Important biomarkers (other than weight) you can use to assess your health.
• The connection between spending time in nature, vitamin D, and wellness.
• Why managing your stress is a critical piece of overall health.
• The power of saying no. 
• Why women need to eat more calories in the second half of their cycle.
• How exercise can improve your health (whether or not you lose weight!)
• The link between having an active lifestyle and COVID-19 outcomes.
• How strength training improves bone density. 
• Why listening to your body is more important than maintaining a workout schedule.
• The truth about cellulite. 
• What the infradian rhythm is, and how women can exercise in accordance with it.

Items mentioned in this episode include:

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Social media provides an avenue for us to connect with loved ones from afar and gives us access to a wide array of resources and information. But did you know that the average person spends three to five hours per day switching between the apps on their phone? While technology can be a wonderful and expansive tool, it’s important that we set boundaries and use it in a way that helps us, not hinders us. 

On today’s show, you’re going to discover how social media might be impacting various aspects of your life—including mental health, sleep quality, weight, and productivity. You’ll learn how modern technology is specifically designed to keep you hooked, and how it can affect your psychology. More importantly, you’re going to learn some practical tips you can use to ensure healthy habits with your devices. 

While social media might be a relatively new invention, it’s here to stay for the foreseeable future. It’s in our best interests to develop and maintain healthy boundaries that allow social media to supplement our real life. My goal with this episode is to arm you with information and tactics you can use to ensure that technology is a beneficial part of your life. If you’re ready to take control of your devices and apps, this episode is for you. 

In this episode you’ll discover:

• How many hours per day the average person spends on their smartphone.
• The statistics on time spent reading.
• How dopamine is connected to your social media habits.
• Why our inherent negativity bias makes us more sensitive to negative comments.
• How social media likes are designed to impact our psychology. 
• The impact social media can have on your sense of self-value.
• How comparison on social media makes us more predisposed to depression.
• The connection between sedentary behavior and social media usage.
• How our environment can make us more susceptible to addiction. 
• Why social media is created to break down your self-regulation skills.
• The importance of cultivating real-world relationships.  
• How your social media behaviors can impact your sleep quality.
• What effects our devices have on our circadian clock. 
• The percentage of Americans that sleep with their phones within arm’s reach.
• How to remove the temptation of social media while you’re working.
• Why you should be cognizant of which apps are sending you notifications.
• The power of setting a screen curfew.
• What it means to social distance from your phone. 

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