The Model Health Show

It’s no secret that the United States has a weight problem. According to CDC statistics from 2018, over 73% of American adults were overweight or obese. Even worse, thanks to increased sedentary behavior during the pandemic, these numbers don’t seem to be getting any better. 

At a time when weight issues are so prevalent, what can we do to add in healthy behaviors and reach our body composition goals? Today you’re going to learn from body transformation coach, Luka Hocevar, about seven key behaviors that lead to success in reaching your health and fitness goals. Luka has helped countless folks attain their fitness goals, and I know his tips will resonate with you. 

You’re going to learn about the four stages of changing your behavior, real tips for building your self-esteem, what an exercise routine should look like, and so much more. This episode also contains conversations on obesity rates in the age of COVID-19, our circles of influence, and how to take back control of our bodies and our minds. I hope you enjoy this interview with the one and only, Luka Hocevar! 

In this episode you’ll discover:

• The shocking statistics on how COVID-19 has increased childhood obesity rates.
• Why consistency is so important for weight loss.
• What cognitive restraint is.
• The four stages of changing any behavior.
• Why engaging in tracking is helpful for reaching body composition goals.
• How building your self-esteem is like a bank account.
• What your body’s set point is and how it works.
• A basic template for creating an exercise routine.
• How cardiovascular activity can lengthen your lifespan.
• The importance of acknowledging your wins on any journey.
• Why boundaries and guidance (not restriction!) can help you reach your goals.
• The role that social support plays in your success. 
• What it means to attach your goals to an anchor. 
• The three laws of commitment and how you can use them to your advantage.
• What it means to align your behavior with your goals.
• Simple nutrition rules that lead to success. 
• How to change an all or nothing mindset.

Items mentioned in this episode include:

Join TMHS Facebook community - Model Nation 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
• Spotify
• Soundcloud

*Download Transcript

There are many issues that can spark a heated controversy in the US, one of them being our for-profit healthcare system. Each year, our country spends $4 trillion on healthcare, yet we’re sicker than ever. When you go to the doctor with a symptom, you’ll most likely walk out of the office with a prescription to manage or suppress that symptom, instead of treating the root cause. 

This begs the question: who is this system built to serve? If the healthcare industry isn’t helping patients get healthier, what is its mission? On this episode of The Model Health Show, you’re going to hear about major problems with the US healthcare system, including the overuse of pharmaceutical drug use and the overall management of funds. 

We’re also going to be diving into reported COVID vaccine adverse effects and the problems with our reporting system. Most importantly, we’re diving into the importance of taking control of your health and why our tendency to avoid the root causes of illnesses is exacerbating our health problems. Now is a time for us to advocate for our health, and I hope you’ll join me on my mission to transform the wellness of our society. Listen in and enjoy the show! 

In this episode you’ll discover:

• The number one cause of our epidemics of heart disease, cancer & other illnesses.
• Why food plays an important role in the health of our immune function.
• How many Americans are overweight or obese.
• Why heart disease is so prevalent in the US.
• How much money is wasted yearly in the US healthcare system.
• Why we need to consider metabolic health in our conversations about COVID-19.
• The top risk factors for death from COVID-19.
• What you should know about the COVID-19 vaccine and menstrual irregularities. 
• How the VAERS database works.
• The problem with gender bias in our healthcare system. 
• Which pharmaceutical company paid out the largest healthcare fraud settlement.
• The importance of informed consent.
• Why having a proper control group is an essential part of a clinical trial.
• The connection between the FDA and pharmaceutical companies.
• What absolute risk reduction is. 
• The number one authority over your personal health. 

Items mentioned in this episode include:

Join TMHS Facebook community - Model Nation 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
• Spotify
• Soundcloud

*Download Transcript

One of the most fascinating and advancing areas of science is the field of microbiome research. Our understanding of our microbiome and its role has rapidly grown over the past few decades. The evolving knowledge of our microbial system shapes how we understand our biology, health outcomes, immune function, and so much more. 

The health of our microbiome is linked to a myriad of aspects of our health, including our ability to fight viruses, our weight and metabolism, and susceptibility to major illnesses like cancer, autoimmune diseases, and Alzheimer’s disease. And while we do inherit some aspects of our microbiome, there is a lot that is within our control when it comes to determining our microbial health. 

On this compilation episode, you’re going to hear insights and actionable tips from various experts on microbial health. This episode contains important information on how our microbes control different aspects of our lives, which medications can damage gut health, and which foods are essential for microbial diversity. You’ll learn why the microbiome is a main pillar of human health, and what you can do to positively impact the health of your microbiome. Enjoy! 

In this episode you’ll discover:

• How our understanding of the microbiome has evolved over recent decades.
• The importance of having a healthy diversity of microbes.
• How our microbes can control our mood, appetite, and more.
• Why changing your gut bacteria can determine your fate.
• How long it takes the microbiome to recover from broad-spectrum antibiotics.
• What the most prescribed drug in the world is, and its negative effects.
• The role that stomach acid plays in regulating gut bacteria. 
• Why it’s vital to be cautious about antibiotic use.
• How drinking enough water aids in proper digestion.
• The hidden cost of chemicals in modern agriculture. 
• What it means to have a richness and diversity in the microbiome.
• Why gut health plays a critical role in preventing pandemics.
• What percentage of the immune system is located in the gut.
• The importance of recognizing bio-individuality when it comes to diet and gut health. 
• What the five types of microbes are that comprise our gut ecosystem. 
• The number one thing you can do to influence your microbiome health. 
• Why allergies and autoimmune diseases are linked to gut damage. 
• The connection between microbiome diversity and weight. 
• How to improve the diversity of your gut microbiome. 
• Specific foods you can incorporate to support your gut health.
• Why eating seasonally can impact your microbiome. 
• The benefits of eating fermented food (& how many servings you should aim for!)
• Why sleep and microbiome are two of the main pillars of health. 
• How soil depletion and nutrient depletion are intertwined.
• What postbiotics are. 
• Why diets like low-FODMAP or SCD can damage mitochondrial health.

Items mentioned in this episode include:

Join TMHS Facebook community - Model Nation 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
• Spotify
• Soundcloud

*Download Transcript

In our culture, where more than two-thirds of our citizens are overweight or obese, we tend to think of body fat as an inherently negative thing. But your body fat is a critically important component of your body and your overall health. Certainty, there is such a thing as bad fat or an excess of fat, but fat is not the enemy. In fact, our body fat is a vital part of our evolution and it’s what makes us the resilient humans that we are today. 

Today you’re going to learn about the five categories of fat and how they operate in the body. You’re also going to hear about why calories alone cannot dictate your body weight, and what the key epicaloric controllers are that determine how your fat is stored. This episode is my interview on my good friend Lewis Howes’ podcast, The School of Greatness, as part of the promotion for my newest book, Eat Smarter. 

I’m sharing some of the key insights I learned in my research for Eat Smarter, including how your diet influences your hormones and metabolism, how calories are processed and stored in the body, the link between your microbiome and your metabolism, and a whole lot more. So listen in, and enjoy my interview from The School of Greatness Podcast! 

In this episode you’ll discover:

• What the five categories of fat are, and their roles in the body.
• Where fat is actually burned. 
• What the powerplants of your cells are. 
• How the process of fat loss occurs.
• What hormone-sensitive lipase and lipoprotein lipase are.
• The relationship between insulin and glucagon. 
• How calories were discovered and ultimately applied to nutrition. 
• Why caloric intake alone cannot predict weight. 
• Approximately how many hormones we have.
• How the consumption of processed foods can lead to metabolic dysfunction.
• Why it matters how your food is prepared.  
• What the thermic effect of food is. 
• What digestive efficiency is.
• How the microbiome plays a role in nutrient absorption. 
• The importance of eating a variety of foods. 
• What you should know about intermittent fasting. 
• The role of omega 3 fatty acids. 
• What the six macronutrients are. 
• The number one indicator of how much water you should be drinking. 
• What gluconeogenesis is. 
• A surprising link between violence and nutrition. 

Items mentioned in this episode include:

Join TMHS Facebook community - Model Nation 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
• Spotify
• Soundcloud

*Download Transcript

What does it mean to you to live a healthy and active lifestyle? And more importantly, have you given yourself permission for that definition to shift through different phases and circumstances of your life? Over the past couple years, many people have had to pivot their movement practices and reframe what an exercise routine looks like.  

On today’s show, Lita Lewis is back to share her refreshing perspective on incorporating realistic movement into your routine. Lita is an expert fitness trainer, motivational speaker, and the founder of Thick Athletics Apparel. Her realistic and uplifting approach to fitness is inspiring, and it’s one that’s needed now more than ever. 

You’re going to learn about honoring your body, redefining consistency, and what it means to pursue your best life. This interview also contains conversations on pivoting and adapting your workouts, why gratitude for our bodies is so important, and so much more. At a time when it’s of upmost importance to get ourselves, our families, and our communities healthier, Lita’s message is incredibly powerful.  

In this episode you’ll discover:

• The link between sedentary behavior and COVID-19 outcomes.
• Why the workouts you see on social media might be unrealistic for the average person.
• The power of simple, enjoyable movement.
• How exercise can help combat stress.
• The importance of getting your family outside.
• How Lita pivoted her workouts in the beginning of the pandemic.
• The value of knowing how to adapt. 
• What consistency means for Lita, and how that definition has shifted over time.
• How Lita incorporates movement into her routine.
• Why gratitude and appreciation for your body is a vital part of a healthy lifestyle. 
• What inspired the creation of Thick Athletics Apparel.
• Why being resourceful is so important today.
• How to take your recovery seriously. 

Items mentioned in this episode include:

Join TMHS Facebook community - Model Nation 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
• Spotify
• Soundcloud

*Download Transcript

We know that stress is an inevitable part of being human, but it doesn’t help that we’re living in a particularly stressful time. While we might not be able to remove stressful situations from our lives entirely, we can practice healthy strategies to help us cope and recover more quickly. 

On this episode of The Model Health Show, you’re going to learn about five accessible and clinically proven strategies you can use to build your resiliency against stress and adversity. You’re going to learn about the connection between physical and mental recovery, how sleep and meditation can build your resiliency, and much more. 

This episode is full of real, accessible, free, and scientifically proven strategies that you can implement to better handle challenges. I hope this episode empowers you to improve the way you react to adversity. Because when we learn to respond to stress in healthier ways, we build physical, emotional, and mental resilience that will help us move through life’s challenges stronger than ever.   

In this episode you’ll discover:

• How strength training impacts the brain and nervous system.
• What a hormetic stressor is. 
• How muscle recovery relates to the nervous system. 
• Various types of strength training you can utilize to become more resilient.
• The benefits of adding variety to your workouts.
• How going for a walk can increase your creativity.
• The effects of cryotherapy on the body’s stress response system.
• How to incorporate cryotherapy into your routine.
• What thermotherapy is, and different ways it has been used in history.
• How meditation can reduce anxiety.
• Breathing strategies you can implement to increase your resilience.
• How sleep deprivation impacts the brain. 
• The importance of timely sun exposure. 
• Why your perception of stress matters. 

Items mentioned in this episode include:

Join TMHS Facebook community - Model Nation 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
• Spotify
• Soundcloud

*Download Transcript

There’s no denying that under certain circumstances, prescription drugs and medical interventions can be lifesaving. But in the US healthcare system, there’s a lot to be desired in the realm of preventative medicine. When medications are for-profit, many patients leave their doctor’s office with an ever-growing list of prescriptions and little hope for life outside a pill bottle. 

Dr. Meg Kilcup is a Doctor of Pharmacy and an integrative health practitioner who is passionate about teaching others about preventative health, patient safety, and how to live a holistic, healthy lifestyle. On this episode of The Model Health Show, she’s sharing what it’s like behind the scenes of the pharmaceutical industry and why a healthy lifestyle is your best defense against COVID-19. 

You’re going to learn a multitude of interesting facts about drug side effects and recalls, why our healthcare system is not patient-centered, and how our culture of over-prescription is making us sicker than ever. Meg brings a unique and enlightening perspective to the US healthcare industry, and I think you’ll find her insights highly valuable. So click play, listen in, and enjoy the show! 

In this episode you’ll discover:

• How Dr. Kilcup got interested in healthcare and pharmacology.
• What the 4th leading cause of death is in the United States. 
• How funding works in the pharmaceutical industry. 
• The average amount of time it takes for change to occur in the healthcare industry.
• Why side effects are actually expected effects.
• How the drug approval and recall process works.
• Why there are so many drug recalls.
• What value-based incentivization for physicians is.
• Why big pharma is not patient-centered. 
• How antibiotics work, and why misuse or overuse is so dangerous.
• The link between the microbiome and COVID-19.
• How PPIs work and why they can lead to other health problems.
• The best approach to nutrition. 
• How to create a culture of health in your family. 

Items mentioned in this episode include:

Join TMHS Facebook community - Model Nation 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
• Spotify
• Soundcloud

*Download Transcript

Face masks have served as the pervasive and omnipresent symbol of the COVID-19 pandemic. Whether you’re on a plane, on a coffee run, or at a school, it seems as if masks are a new part of our society at large. But what does the data actually say about mask efficacy? Can wearing a mask actually reduce transmission or infection from viruses?

On this episode of The Model Health Show, we’re diving back into the studies on mask effectiveness, including the safety of cloth masks, surgical masks, and N95 masks. We’re taking a thorough assessment of the data, discussing various types of scientific studies, and cross-referencing the data. You’re going to hear about new studies, studies that have proven the test of time, as well as studies that are commonly cited. 

You’re going to learn the truth about mask efficacy, including different types of masks in different settings. We’re also discussing how human biases can cloud the truth, and how the debate around masks has prevented us from addressing other pressing issues. I hope this episode acts as a valuable resource for you to reference and share. 

In this episode you’ll discover:

• Why cloth masks may result in an increased risk of infection. 
• What percentage of healthcare workers experienced adverse effects from masking.
• How double masking can increase the risk of infection. 
• Why cross-referencing data is important for eliminating biases.
• What studies showed regarding efficacy of surgical masks and N95 masks. 
• The size of a virus. 
• What you need to know about randomized control trials.
• The problem with many of the widely dispersed studies.
• What you should know about the Bangladesh study.
• Why surgical masks are the standard of practice in the medical industry.
• The difference in infection rates when surgeons wore masks. 
• What studies showed about pregnant healthcare workers wearing N95 masks.
• How blocking our breathing pathways can spike anxiety and elevated stress hormones.
• The link between headache frequency and mask-wearing.
• Side effects that are noted from wearing masks. 
• Why masks are masking the symptoms.  
• The link between chronic illnesses and COVID-19 deaths. 

Items mentioned in this episode include:

Join TMHS Facebook community - Model Nation 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
• Spotify
• Soundcloud

*Download Transcript

The health of your mitochondria has the capacity to impact nearly every process and reaction in your body. Recent research suggests that mitochondrial function relates to the aging process, immune function, the body’s renewal processes, and more. But what do you actually know about improving the health of your mitochondria?

This topic isn’t one that’s talked about often, but it’s of utmost importance, especially in the conversation surrounding viral infections. On this episode of The Model Health Show, Mike Mutzel from High-Intensity Health is back to discuss the link between mitochondrial function and COVID-19 outcomes and how natural immunity works. 

You’re going to learn powerful, free, and accessible strategies you can use to improve your mitochondrial health.  We’re diving into topics like autophagy and mitophagy, the life cycle of cells, and how to optimize your immune system. I hope you find this information empowering, realistic, and applicable no matter where you are on your health journey. 

In this episode you’ll discover:

• The role that interferons play in the innate immune system. 
• Free, accessible ways to improve your mitochondrial health. 
• Which disease is an indicator of mitochondrial dysfunction in the liver.
• What mitophagy is.
• The connection between glucose, insulin, and cellular renewal rates. 
• How exercise can contribute to autophagy.
• The three components necessary to activate the process of autophagy. 
• What weight recidivism is, and why it’s particularly for parents to understand.
• How exercise insufficiency is defined.
• The link between exercise, autophagy, and mitophagy. 
• What immunometabolism is. 
• The history and function of the drug metformin. 
• How checking your blood glucose levels can be beneficial. 
• The life cycle of T cells. 
• How exercising can help purge senescent T cells. 
• The difference between chronologic age and biologic age. 
• What inflammaging is. 
• The role that vitamin D plays in cellular health.
• How natural immunity works.
• Behaviors that can make vaccines more effective.
• What pericarditis is, and how to increase circulation. 

Items mentioned in this episode include:

Join TMHS Facebook community - Model Nation 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
• Spotify
• Soundcloud

*Download Transcript

Emerging science shows a strong connection between our brains and our gut, or the gut-brain axis. While you might think that these two organs have very different structures and functions, they actually have more in common than you’d think. The gut and the brain are connected by the vagus nerve and neurotransmitters, and our gut microbes can even communicate with our brains. 

When it comes to brain function and the science behind the gut-brain connection, Dr. Andrew Huberman is one of the world’s foremost experts. Dr. Huberman is a highly-regarded neuroscientist and tenured professor at the Stanford University School of Medicine. He is the director of Huberman Lab at Stanford, and the host of the Huberman Lab Podcast. 

In part two of this interview series, Dr. Huberman is sharing his expertise on the numerous benefits that fasting can have on the brain and the neurobiology behind overeating, hyper-palatable foods, and obesity. You’re also going to learn about the gut-brain axis, the glymphatic system, and the role that stress plays in the brain, and so much more. Enjoy! 

In this episode you’ll discover:

• The many benefits of time-restricted feeding. 
• How fasting can create harmony in your brain’s reward pathways.
• The ideal eating window for intermittent fasting.
• Why being inconsistent with fasting is like having jet lag.
• What you can learn from your own resistance. 
• How dopamine works. 
• What the gut-brain axis is, and how the neurons in those systems communicate.
• Why hidden sugars encourage overeating. 
• Three things you can do to improve your gut-brain axis. 
• What micro addictions are. 
• The benefits of eating 2-4 servings of low sugar fermented food per day.
• Why sleep and microbiome are two main pillars of health.
• How inflammation in the brain is unlike other types of inflammation.
• What the glymphatic system is and how to support it.
• The clinical definition of insomnia. 
• Why mouth breathing is detrimental to your well-being.
• The link between cortisol levels and immune health.
• How to determine the difference between short-term stress and long-term stress. 
• What a psychogenic fever is. 

Items mentioned in this episode include:

Join TMHS Facebook community - Model Nation 

Be sure you are subscribed to this podcast to automatically receive your episodes: 

• Apple Podcasts
• Stitcher
• Spotify
• Soundcloud

*Download Transcript