The Model Health Show

The human gut is home to trillions of bacteria, as well as other microorganisms that make up the gut microbiome. The health of the gut has been proven to affect immune function, skin health, cognitive ability, and more. If your gut health happens to be out of whack, it can also manifest in many ways beyond obvious digestive symptoms. An imbalanced gut can create symptoms such as cravings, poor sleep quality, and lack of concentration, to name a few. 

If you want to learn how to optimize your gut health, this episode is for you. Today’s guest, Dr. Will Bulsiewicz, is an award-winning gastroenterologist, a bestselling author, and a gut health expert. He’s back on The Model Health Show to share five major classifications of gut microbes, what we can learn about our health from our poop, and simple tips to improve your microbiome health. 

We’re diving deep into topics like the war on bacteria, the future of personalized nutrition, food intolerances, and so much more. No matter your background, diet, or knowledge base, you can always strive to improve your gut health. And on today’s show, Dr. B is going to show you how! 

In this episode you’ll discover:

• How prebiotics, probiotics, and postbiotics work. 
• The revolution that’s taking place in science right now. 
• How the microorganisms in our gut behave.
• The role our microbes have played in human evolution.
• Approximately how many microbes live in our gut.
• How antibiotics were developed and implemented.
• A history of the war on bacteria. 
• What you should know about candida. 
• How archaea work in the body. 
• Why destruction is not a sustainable approach to balancing gut health. 
• Which intestinal parasite is beneficial for the metabolism. 
• The importance of personalized nutrition.
• What percentage of our genetic code comes from our microbes.
• How to know if you’re having gut health problems.
• What you can learn about your health from your poop. 
• One of the biggest misconceptions about gut health and bowel movements.
• How viruses interact with our microbes. 
• Why challenge and adaptation are beneficial for our bodies.
• The link between the microbiome and the immune system.
• Two diet approaches for fixing food intolerances.
• The importance of consuming fermented foods.  

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Millions of Americans suffer from digestive problems like acid reflux, irritable bowel syndrome, and constipation. Beyond that, even more folks struggle with conditions like autoimmune disease, food allergies, skin problems, and mood disorders—all of which can be traced back to one root cause: gut disruption. Compromised gut health is a major barrier to good health in our society, but luckily there are a few clear action steps we can take to restore the functionality of our gut. 

Integrative gastroenterologist and microbiome expert, Dr. Robynne Chutkan, is back on The Model Health Show to share the latest research on gut health. You’re going to learn the about link between gut health and cognition, how our lifestyle choices shape our microbiome health, and in turn influence our long-term health outcomes. She’s also sharing the three commonly prescribed medications that are destroying your gut health and making you more susceptible to COVID-19. You’ll also hear about specific things you can eat to cultivate a healthy gut. 

What I love about Dr. Chutkan is her approach to health and medicine. She is an advocate of root-cause treatment, and empowering and educating patients about their own health. If you’re striving for better health, it all starts in the gut, and Dr. Chutkan is a truly amazing expert in this field. I hope this episode empowers you to take control of your gut health and advocate for yourself. Enjoy! 

In this episode you’ll discover:

• What psychogenic fecal retention is.
• The definition of integrative gastroenterology. 
• How anxiety is linked to the gut. 
• The link between frequent antibiotic use and cognitive decline. 
• What to ask your doctor before accepting a prescription for antibiotics.
• The importance of being an active advocate in your health care. 
• What polypharmacy is. 
• Which commonly prescribed medications are making us more susceptible to viruses. 
• How the ACE receptors in the intestines work. 
• What happens when you take a proton pump inhibitor. 
• Why stomach acid is one of the body’s most potent defense mechanisms.  
• What your microbiome can tell you about your health outcomes and susceptibilities.
• Why fiber is critical for gut health. 
• Examples of microbiota accessible carbs.
• The importance of eating seasonally, and with variety.
• How NSAIDs can destroy the gut lining. 
• The problem with overprescribing drugs in the medical community. 
• What the virome is, and its importance in modulating immune response. 
• An everyday approach to improving gut health. 
• The science behind how sleep deprivation increases your risk of viral infections.

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Incorporating movement into your routine is one of the key tenets to cultivating a healthy lifestyle. Depending on your preferences, schedule, and capabilities, movement can look different from person to person. While one person might enjoy pumping iron in the gym, others might be better suited to hike outdoors, attend group classes, or dance. It doesn’t matter what your preferred movement type is, what matters is that you find something that works for you.  

Today’s guest, Jaja Vankova is an internationally recognized dancer, choreographer, and movement coach who is passionate about teaching folks to incorporate movement and dance into their daily lives. She has starred in the film Step Up, performed in the champion team from America’s Best Dance Crew, and contributed her choreography and dance skills to numerous artists, such as Justin Bieber, Selena Gomez, and Taylor Swift. Jaja is well-known in her industry for her specialty of body control. 

On this episode of The Model Health Show, Jaja is facilitating an important conversation on the role movement plays in our lives. You’ll hear why movement is the beginning of life, how it impacts our mental and physical health, how movement is key to communication, and so much more. So listen in and enjoy this episode with Jaja Vankova! 

In this episode you’ll discover:

• Why movement and dance are a universal language. 
• The energetic exchange that occurs while dancing. 
• How babies learn through movement. 
• The importance of taking deep, conscious breaths.
• How to use dancing as self-expression. 
• The way that music can raise vibrations. 
• Health benefits of fasting. 
• The importance of utilizing movement for internal health, and not just appearance.
• Why going outside can improve your energy. 
• What the social aspects of movement are, and why they matter.
• Jaja’s experiences with injuries and healing. 
• Specific healing modalities Jaja utilizes. 
• Why visualization is so powerful. 
• How to create a flow state. 
• Why Jaja’s specialty is body control. 

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There’s nothing more rejuvenating than a good night’s sleep. But did you know that there’s an important distinction between sleep quantity and sleep quality? While the number of hours you sleep is an important factor, sleep quality is a critical, often-overlooked element that impacts multiple facets of your health. High-quality sleep is restorative for the body and can influence everything from metabolic function to susceptibility to chronic illnesses.  

On today’s show, we’re going to delve into five bad habits that are destroying your sleep quality. Fortunately, improving your sleep quality is something you may be able to control with a few simple tweaks to your sleep hygiene. You’re going to discover some interesting studies on circadian rhythms, melatonin production, the body’s internal thermostat, and more. 

More importantly, you’re going to learn about simple changes you can implement today that can make a huge difference in your sleep quality. You’re going to learn about light exposure, temperature regulation, foods to consume (& avoid), and the role that stress levels play in your overall sleep quality. So click play, take advantage of any of these habits you can improve on, and enjoy the show! 

In this episode you’ll discover:

• How the glymphatic system works. 
• The number of Americans that are sleep deprived. 
• Which brain waves are associated with the different sleep stages.
• How long the average sleep cycle is. 
• The role of the suprachiasmatic nucleus.
• How using light-emitting electronics after dark can impact your circadian clock.
• Tips for reducing light exposure at night. 
• The ideal temperature for sleeping. 
• How cortisol levels impact sleep quality. 
• Why you should think twice before exercising at night. 
• The connection between cortisol and melatonin. 
• How eating too close to bedtime impacts your cortisol levels and sleep cycles. 
• The importance of getting access to natural light. 
• How movement in the morning can reset your cortisol rhythm.
• What effects sugar consumption has on sleep. 
• How alcohol can impact sleep cycles.
• What the REM rebound effect is. 
• Why you should set a caffeine curfew.
• Real food sources to improve the hormones that affect sleep. 

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When I started The Model Health Show nine years ago, I stepped up to the microphone with a profound passion and desire to teach folks how to create a unique model for their own health and fitness. Nine years later, I’m proud to say that I’m still committed to that mission, and I’m honored by all the experts that have contributed their knowledge and expertise to help you feel more empowered in reaching your health goals. 

On today’s show, we’re going to highlight nine of the most powerful moments from fitness experts who have been featured on The Model Health Show over the past nine years. We’re covering strategies, tools, and mindset shifts that will not only help you build your best body, but also contribute to your posture, metabolic health, and longevity. While fitness is not the only component of health, it’s an important component that we can all constantly learn about and improve on. 

I hope these nine expert insights contribute to your health and fitness goals. Whether you’re a first-time listener or you’ve been here for almost a decade, I want to thank you for celebrating this nine-year anniversary with me. Thank you for making The Model Health Show a part of your life, and for being a part of my mission. Enjoy! 

In this episode you’ll discover:

• Which exercise is the most underrated. 
• Why creating stability is so important in fitness. 
• How muscle mass impacts metabolic health.
• A basic template for creating an effective workout routine. 
• How cardiovascular exercise impacts longevity. 
• Why walking is a nutrient-dense movement. 
• The health benefits of walking, and realistic ways to incorporate it into your life.
• Why it’s important to be strong in a multitude of different ways.
• The benefits of overloading the body.
• Why adding muscle mass should be everyone’s goal.
• A guideline for knowing how much weight you should be lifting. 
• What the oldest form of strength training is. 
• How to simplify your workout routine. 
• What unconventional training is. 
• The importance of incorporating movement that prevents muscle imbalance.
• Benefits of using kettlebells, steel clubs, and steel maces. 
• Which tactic is best for improving posture. 
• Why taking your health seriously will help you live your best life. 
• What consistency means when it comes to movement. 
• The definition of mobility. 

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“Although the world is full of suffering, it is also full of the overcoming of it.” - Helen Keller

Pain is an inevitable, universal part of being human. While the challenges that life throws at us can sometimes seem overwhelming, our power lies in our ability to overcome, heal, and grow. If you’ve ever felt mentally and emotionally broken from traumatic experiences, this interview will resonate with you.

Today’s guest, Eben Britton, is a former NFL offensive lineman turned yogi, a podcaster, and the author of The Eben Flow: Basic Tools to Transform Your Life. On this episode of The Model Health Show, he’s sharing powerful insights about the ups and downs of life, the importance of healing trauma, and how tapping into your inner truth and power can change everything. 

You’re going to hear conversations about the medical culture in major sports leagues, how to change the way you think about pain and suffering, tapping into your unique gifts, and so much more. Eben has a multitude of wisdom and personal experience to share; I hope you’ll listen in and take this interview to heart. Enjoy!  

In this episode you’ll discover:

• Why meditation is healing.
• Eben’s experience playing in the NFL.
• The importance of having confidence. 
• Why football can’t be played half-heartedly.
• How writing helped Eben process trauma and begin healing.
• Why sensitivity is a gift.
• How cannabis can be used as a trauma reducer. 
• The importance of asking yourself what is serving you. 
• How Eben began his meditation practice. 
• What it means to use your suffering as your gift.  
• The difference between wrestling and dancing with pain. 
• Why staying comfortable can stunt your growth.
• The importance of celebrating diversity. 
• Why your inner truth is the only truth that matters. 
• The power of being willing to do hard things.

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Gut health is at the foundation of human health—it impacts everything from mental health to blood sugar, to skin health, and more. The more we learn about the impact of gut bacteria on human health and diseases, the more we can make changes that promote vibrancy and healing. One of the pioneers in the space of gut health and the microbiome is Dr. William Davis.

Dr. William Davis is a cardiologist, a New York Times bestselling author of the Wheat Belly series, and the author of the new book, Super Gut. In Super Gut, Dr. Davis makes the case that a disrupted microbiome and small intestinal bacteria overgrowth are at the root of a myriad of health concerns. By addressing the dysfunction in the gut, we can improve inflammatory diseases, promote a healthier body composition, get better sleep, and so much more. 

In this interview, Dr. Davis is discussing incredible insights on the link between the microbiome and our skyrocketing rates of diseases. More importantly, he’s sharing simple, actionable steps that you can take to cultivate a healthy gut and vastly improve your health. I hope you enjoy this episode of The Model Health Show!

In this episode you’ll discover:

• What hypothalamic inflammation is, and why it matters.
• The numerous effects of lactobacillus reuteri.
• Why homemade yogurt is superior to store-bought yogurt. 
• How overexposure to antibiotics and other drugs is destroying our microbiomes.
• The problem with wheat and glyphosate.
• What endotoxemia is. 
• Why a disrupted microbiome is the root cause of so many of our health conditions.
• What SIBO is and how it occurs.
• A gentler method for treating SIBO. 
• Why eating fermented foods can restore the health of the microbiome. 
• How your microbial health can impact your dialogue and mood. 
• The link between inflammation and leaky gut. 
• How the USDA’s food guidelines are making us fatter and inflamed. 
• The connection between magnesium, vitamin D, and inflammation.
• How the overprescription of antibiotics is hurting children. 
• The biological benefits of breastfeeding. 
• Specific action steps to heal your gut. 

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We know that people who have underlying metabolic dysfunction, such as type 2 diabetes or obesity, are at a higher risk of developing complications and poor outcomes from COVID-19. When it comes down to the root of what’s causing our underlying susceptibility to this virus, the topic of immunometabolism cannot be overlooked. The growing field of immunometabolism refers to the complex relationship between the immune system and metabolism. 

Since the immune system and the metabolism are so closely linked, one of the best things we can do to support the function of our immune system is to optimize our metabolism through cultivating healthy habits. For instance, getting quality sleep, strength training, and eating in a way that optimizes blood sugar can support your metabolism, and in turn strengthen your immune system’s defenses. One of the most prominent voices in the space of immunometabolism and COVID-19 is Dr. Tyna Moore. 

Dr. Tyna Moore is a board-certified naturopathic doctor and chiropractic physician. With nearly three decades of experience practicing medicine, Dr. Moore is passionate about teaching folks how to build resilient bodies and take responsibility for their health. This episode contains powerful insights on COVID-19 susceptibility, taking charge of your wellness, and why basic lifestyle changes can have the biggest impact on your overall health. I hope you enjoy this interview with the one and only, Tyna Moore! 

In this episode you’ll discover:

• What percentage of the average American’s diet is ultra-processed foods.
• Dr. Moore’s personal experience with chronic illness and viral infections. 
• The connection between obesity and COVID-19 susceptibility. 
• Why taking care of yourself is only your responsibility. 
• The mindset component of chronic pain. 
• What inflammaging is. 
• The connection between the metabolism and the immune system. 
• How viral infections impact blood sugar. 
• What viral titers are and why they matter. 
• Why exercise is a protective factor against COVID-19.
• How fear impacts the brain. 
• What happened when Dr. Moore gave up alcohol. 
• Why you should aim to be harder to kill. 
• The war on good health, and how to take responsibility for your own health. 
• How emotional baggage can manifest as poor health. 
• Why we let our ego get in the way of critical thinking. 
• What it means to trust your body. 
• Why true health is a journey, not a destination. 

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Did you know that a healthy self-esteem is associated with better health outcomes? Studies show that people who possess a positive sense of self-worth have fewer mental health conditions, tend to live longer, are generally healthier overall. This is due in part to the fact that the beliefs we hold about ourselves dictate who we are, how we operate in the world, and ultimately our potential in life. 

Since our sense of self-worth impacts our lives on such a profound scale, it’s essential that we cultivate the knowledge and skills necessary to build confidence. Our self-esteem is not an inherent, fixed trait; it’s something that we can grow and develop over time.  

On this episode of The Model Health Show, you’re going to learn about ten practical ways you can build your confidence and self-esteem. You’ll hear about daily habits you can implement, mindset shifts to adopt, and why now more than ever, building up your self-worth is of utmost importance. I hope this episode empowers you and arms you with the information you need to cultivate a healthy sense of self-worth. 

In this episode you’ll discover:

• How your belief system shapes your reality. 
• The connection between low self-esteem and mental health conditions.
• What the true definition of self-esteem is. 
• The number one driving force of the human psyche.
• How to keep the promises you make to yourself.
• The importance of surrounding yourself with empowering, valuable people.
• How to wisely use the gift of contrast to set standards for yourself.
• What it means to advocate for yourself.
• How to strengthen your “no muscle.”
• The dark side of people-pleasing.
• How to teach your children about self-esteem and boundaries.
• What we can learn about human nature from the Milgram study.
• How your diet and your confidence are related.
• The link between insulin resistance and sleep deprivation. 
• Why you should make personal development part of your daily routine.
• What it means to practice being authentic and congruent with who you truly are. 
• How to utilize comparison in a healthy way, without letting it diminish you. 
• The best way to build mental resilience.
• How helping and serving others can build up your self-worth.

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In recent years, the science of gut health has rapidly evolved. The more we learn about gut health and the microbiome, the more we understand about human biology in general. At a time when inflammatory conditions and food sensitivities are at an all-time high, taking a look at what we can do to positively influence our gut health is of upmost importance. 

Our gut health is connected to so many processes and systems in our bodies. It might sound obvious that your gut health impacts your digestion, but it can also play an important role in things like mood, hormone balance, and immune function. The empowering thing about gut health is that our daily habits have the potential to make a powerful impact. Everything from our nutrition to our sleep patterns, and even our exposure to sunlight, can impact the health of our microbiome. 

One of the most knowledgeable experts in this field is Dr. Amy Shah. Dr. Shah is a double board-certified physician who specializes in gut health, circadian medicine, and fasting. On this episode of The Model Health Show, she’s back to share fascinating information on how gut health impacts our hormones and mood, what circadian medicine is and why it matters, and how time changes like daylight-saving time can throw off our circadian clocks. I hope you enjoy this episode with the brilliant Dr. Amy Shah! 

In this episode you’ll discover:

• What the mind-body-gut connection is, and what it impacts.
• How your mood and your gut health are connected.
• The link between mental health and the microbiome. 
• How your clock genes work, and why they need natural light for optimal function.
• What percentage of our bodies’ functions work on a circadian rhythm.
• How simply getting more sunlight can change your body.
• Why environments like casinos are so damaging to our cells. 
• The connection between circadian rhythms and obesity. 
• How your gut bacteria can influence your taste and cravings.
• The disconnect between medical professional culture and healthy habits.
• What the hygiene hypothesis is.
• How your gut bacteria communicate with your immune system.
• The link between hormones, the immune system, and gut health.
• How long it takes to see positive results by influencing your gut bacteria. 
• The critical role that relationships can play in your overall health. 
• What social jetlag is. 
• The definition of circadian medicine. 
• How time changes create an imbalance in our circadian rhythms. 
• What Dr. Shah’s morning routine looks like.

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