No matter your diet or relationship with food, chances are that you think about calories, at least occasionally. From restaurant menus to fitness trackers, we’re constantly being reminded of the significance of the almighty calorie. But have you ever stopped to think—what exactly is a calorie, and how accurate are the numbers we’re continuously being fed?  

On this episode of The Model Health Show, I’m taking you behind the scenes of the infamous calorie and how it actually works in real life. We’re diving into the history of how the calorie came to be, and how it became such a pervasive figure in our culture. You’re also going to learn about the numerous factors that influence how your body absorbs and reacts to calories.

You’re going to hear the differences that exist in types of food, how they are prepared, and the role your unique metabolism plays in the processing of calories. No matter your history or relationship with calories, this episode will help you gain valuable insights into how your body interacts with the food you eat on a daily basis. Enjoy! 

In this episode you’ll discover:

• One surprising predictor of future weight gain. 
• The history of the calorie, and how its purpose shifted over time.
• How food calories are calculated.
• The difference between calories and kilocalories.
• Why most calorie counts are inaccurate. 
• How cooking methods interfere with the calorie content of food.
• The role digestion plays in the number of calories absorbed.
• How the different macronutrients are digested by the body. 
• What the thermic effect of food is. 
• How digestive strength and enzyme production factors into calorie absorption.
• The primary function of all living things. 
• How the advent of fire led to the development of the human brain. 
• What role the microbiome plays in digestion. 
• How sleep quality affects the efficacy of the metabolism. 
• What water-induced hypothermogenesis is. 
• The main organs that regulate how your body burns calories.
• How your metabolism changes over time. 

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It’s a simple truth: We are all, collectively, experiencing a challenging time right now. But instead of sitting in the negativity the news and social media feeds us, what can we do to convert concern into action?

My guest on this episode, New York Times bestselling author and internal medicine physician Dr. Austin Perlmutter, explains how we all hold the keys to freeing our bodies and brains from damaging patterns. If you’re stressed, anxious, or depressed right now, Dr. Perlmutter offers some simple but profound ways to optimize your brain to better meet this moment.

In these turbulent times, we have an opportunity. We have access to information from experts like Dr. Perlmutter and thousands of others who can help us change our lives, and in turn, change the world. Now is the time to translate your worry into action—and it all starts with a little compassion, for yourself and others, even when you don’t see eye to eye.

In this episode you’ll discover:

• What an opportunistic infection is and what it has to do with COVID-19.
• Why chronic illnesses increase your chances of dying from COVID-19.
• What you can do to improve resilience against Coronavirus—and other infections.
• The connection between chronic disease and your immune function.
• How social connection has a protective effect on how our bodies deal with viruses.
• Why it’s hard to come up with great vaccinations for influenza.
• How rates of depression, anxiety, stress, and loneliness are going up.
• The connection between mental health and chronic inflammation, and chronic inflammation and contracting COVID-19.
• How many of the things we’re doing now to prevent coronavirus could predispose us to more problems down the line.
• How there’s no financial reward for the healthcare industry in preventing conditions.
• Why quick fixes are only making our health and mental health worse.
• The “epidemic of stuckness” and how we transfer it to our offspring.
• How the immune system acts like a language that communicates between your gut microbes and your brain.
• That your brain has its own immune system.
• How to convert worry into actionable change in yourself and the world.
• What compassionate empathy is and why it’s so important right now.

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Seventy million Americans are suffering from digestive issues right now. Can you believe that? What’s more mind-blowing is that most of those folks could start to feel a lot better by simply changing the way they eat.

In this episode, Dr. Will Bulsiewicz and I get real about gut health. Dr. Bulsiewicz is a New York Times bestselling author and award-winning gastroenterologist who changed his approach to treating gut health when he turned his life around by changing his diet. Now, he’s leading the way in making nutrition a routine part of the digestive health conversation, inside and outside his clinic. 

Dr. Bulsiewicz and I dive into the connection between a healthy immune system and a healthy gut, why eating a diversity of plants is key to a diversity of microbiota, and yes, we go there—we even talk poop. I hope you enjoy our conversation and think about the incredible symphony happening in your gut in a whole new way. Enjoy!

In this episode you’ll discover:

• Dr. Bulsiewicz’s superhero origin story—from 50 pounds overweight to a leading gut health expert.
• The truth about how much nutritional education Western-trained doctors get.
• How doctors have to take it upon themselves to learn about nutrition.
• How many pounds of food the average American eats per day.
• Why the microbiome is the hottest ticket in all of science right now.
• What bio-individuality is and how it’s expressed.
• How our individual microbiome dictates what diet is right for each of us.
• The five types of microbes that create an ecosystem inside our gut.
• Why fears about bacteria are misplaced.
• How digestive issues can be a warning sign of bigger health problems.
• The connection between immune health and gut health.
• Why there has been a 500% increase in Celiac disease.
• How poop is so much more than food waste.
• Why your microbiome loves fiber.
• Why you should be eating at least 30 different varieties of plants a week for a healthy gut.

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With the uncertainty we've all been facing lately, 2020 can feel downright scary. But that doesn’t mean you have to live in fear. Because no matter what’s going on in the world, we all still have the potential for growth, happiness, success, and love. Outside conditions don’t hold dominion over your life—only you hold that kind of power.

In this scary good compilation episode, seven experts take an unflinching look at fear. You’ll learn that a little bit of fear is a good thing—it keeps us safe—but living your life in fear isn’t. Our guests cover everything from tuning out fear-mongering to letting go of limiting beliefs so that you can harness the power of fear and change your life for the better.

Making decisions from a place of fear isn’t serving any of us. Instead, I hope this episode helps you open the door to a world where everything that happens to us, the good and especially the bad, is an opportunity for transformation. A lot of scary stuff happened in 2020, but this year is also offering us the unmistakable opportunity to affect change in our own lives and even the world. And when you think about it that way, 2020 might not feel so scary after all.

In this episode you’ll discover:

• Why 2020 is an opportunity for great change, despite its turbulence.
• What it means that the earth has been vibrating at a higher frequency over the last 30 years.
• How fear can be valuable.
• Why fear-mongering is such an effective business model to get our attention.
• What an expectation hangover is and how it can lead to healing.
• Why uncertainty can throw us into chaos.
• How the questions we ask ourselves dictate our focus.
• What it means to find the dominant question in your life.
• Why our brains keep information out to protect us—and how to recalibrate what you allow in.
• That it’s important to accept terrible things will happen in our lives.
• How attaching meaning to painful experiences can help us move forward.
• Why limiting beliefs are like driving with the emergency brake on.
• How the hormones of stress paralyze creativity.

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If you’re like most people, you’ve probably spent more time than you would like to admit on your couch, in front of a screen, or both since the pandemic started. We’ve all been there, so it’s no surprise that a recent study published by BMC Public Health showed that levels of sedentary behavior have skyrocketed while levels of exercise have decreased over the last seven months. What comes as more of a shock is that these trends are showing a tendency to become permanently entrenched.

Today’s guest, world-renowned movement coach and therapist Aaron Alexander, is here to offer a few tools to help all of us put down our phones and reconnect with our physiology. Instead of recommending sweeping lifestyle changes, Aaron makes an argument for subtle, steady shifts to your daily life—starting with spending 30 minutes on the floor every day. 

Aaron explains that movement doesn’t need to be complicated—but we do need to move. Because when you’re stressed, and you don’t move, your system begins to deteriorate. 2020 might not be the year to undertake a complete transformation, but adding in more movement is incredibly important right now, for your health and happiness.

Enjoy my conversation with Aaron Alexander, and give his suggestions a try.  You might even start to see the world differently from down there on the floor.

In this episode you’ll discover:

• Why movement helps to bring your brain online and deal with stress.
• What role your personal narrative plays in how you approach your health.
• How posture is linked to your perception of the world—and the world’s perception of you.
• How simply doing the work and showing up can help you manifest success.
• Why swift lifestyle changes don’t always have staying power.
• How our belongings can harbor psychological weight. 
• The connection between bringing organization into your body and bringing organization into your home.
• Why it’s important to get out of the same repetitive sitting position you’ve been in since kindergarten.
• Why Aaron recommends spending at least 30 minutes a day on the ground.
• How poor food choices are more likely when you feel out of control—and vice versa.
• The three simple things Aaron says you can do every day to bring alignment to your life. 

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If you knew an ingredient in your food could make you sick, would you still eat it? Probably not. Yet from orange juice to peanut butter cups, the synthetic ingredients lurking in everyday pantry staples could be doing you more harm than good. And while industrial food producers would love you to think otherwise, poor nutrition is a leading cause of preventable chronic diseases. As the saying goes, you really are what you eat.

Our guest on this episode, New York Times bestselling author and food activist Vani Hari, explains “health washing” and shares how innocuous terms like “natural flavoring” can mask toxic ingredients in your favorite foods—and what you can do about it. 

Vani is no stranger to confronting the food industry, and her investigative work has led to significant changes from major brands like Chick-fil-A, Chipotle, Subway, and many others. Armed with what she’s learned in her own personal journey and thousands of hours of research, Vani explains how to empower yourself and your loved ones to make better food choices.

While this year has been a rollercoaster, taking charge of what you put into your body—especially during a pandemic—is one small act you can do to regain control and fortify your health. If you’re ready to take a critical look at the food in your kitchen, listen and learn!

In this episode you’ll discover:

• What century-old food helps fight viruses and reduces symptoms of asthma and allergies.
• Why Vani and Shawn value their daily workouts—now more than ever.
• Why you need to take agency for your own health instead of depending on others.
• How $4 trillion is spent on healthcare every year, yet we’re sicker than ever. 
• Why “health washing” is a problem.
• How food companies use unnatural flavors to create addictive products.
• How to get your kids to love vegetables.
• Why orange juice companies add synthetic vitamins and ingredients.
• What we can do right now to effect change at the community, corporate, and government levels.
• How Vani got her brother to change his lifestyle and turn his health around.
• The three simple questions you should ask yourself before every meal.
• Why it’s important to reach out to family members and neighbors right now.

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Albert Einstein is credited with saying, “We cannot solve problems with the same thinking we used when we created them.” Today, I want to apply that sentiment to the pandemic that our society is facing. As we seek solutions to a public health crisis, it’s important that we take a deeper look at the contributing factors that got us to this level of distress.

On this episode of The Model Health Show, we’re diving deep into the pieces of our country’s health crisis that are not being analyzed. You’ll learn about some of the underlying health epidemics that have made our population more susceptible to the pandemic. 

Most importantly, you’re going to hear about how to use this time as an opportunity for change, and how understanding the root cause of our issues can lead us to a better, stronger, healthier way of life. My intent is that this episode inspires you to take action and make a difference on an individual, grassroots level so that together we can affect lasting change. Enjoy! 

In this episode you’ll discover:

• What percentage of COVID-19 deaths were related to a preexisting chronic condition. 
• The number one factor that leads to chronic illnesses. 
• How many Americans are clinically obese. 
• The difference between an epidemic and a pandemic. 
• How the obesity epidemic in the US affects our children. 
• Which country has the highest consumption rates of soda. 
• How many pounds of sugar the average American consumes per year. 
• What our body fat is comprised of, and how it has changed over time. 
• The biggest issue with the US healthcare system.
• What percentage of Americans are on prescription drugs. 
• The link between insufficient sleep and heart disease. 
• How a sedentary lifestyle can lead to developing diabetes. 
• The effects of human connection on our hormones and neurotransmitters. 
• How stress can actually change your biochemistry. 
• What a psychosomatic illness is, and why our society is predisposed to them. 
• The top three causes of death in the US. 
• Which organ is the most responsible for drug metabolism. 
• How you can preorder my new book, Eat Smarter. 

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If you compare your life today to one year ago, it probably looks a lot different. So many of us have had to readjust and redefine how we interact in our personal lives, our families, and workplaces. There are so many things that have changed so quickly, but in that lies an incredible opportunity to be more intentional and to focus on what really matters. 

But how do you actually sharpen your focus, dial into your intuition, and affect change? Today’s guest, Light Watkins, is here to share valuable insights and strategies on how you can become an active participant in your life and take advantages of the opportunities that this unique moment in time has created. Light is an author and world-renowned meditation teacher who is passionate about spreading inspiration and arming folks with simple tools for amplifying happiness. 

On this episode of The Model Health Show, you’re going to learn about shifting your perspective, getting in touch with your intuition, and the challenges that often parallel growth. If you’re in need of a dose of inspiration, there’s no one better qualified than Light Watkins. So listen in, take good notes, and apply what resonates with you! 

In this episode you’ll discover:

• Light’s inspiration for creating daily videos.
• How an analogy of a turtle and a giraffe can help us understand each other. 
• Why expectations are self-generated disappointment.
• Where to find the answer to 99% of problems.
• What the most important dating app is.
• How your intuition operates like a GPS. 
• Ways you can channel your intuition. 
• Why tension is a critical part of growth. 
• How 2020 can help you become comfortable with being uncomfortable.
• The difference between being an active participant and a passive participant.
• What it means to invite people into your personal paradise. 
• Why now is the best time to be alive. 
• How being present allows your brain to seek out opportunities. 
• The importance of letting your voice be heard. 
• Why the desire to quit is an important part of growing. 

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If you’re like most Americans, you probably have a few bad cell phone habits. Most of spend hours every day attached to our devices, with little to no boundaries or schedules. The thing is, this is no mistake. Our devices and apps are expertly engineered to alter our brain chemistry.  

So if you find yourself mindlessly refreshing the same apps over and over again or unconsciously reaching for your phone, it actually has little to do with your willpower and more to do with the efficacy of the product itself. Today’s guest, Adam Alter, literally wrote the book on how technology is designed to captivate our brains, override our willpower, and manipulate us into addictive behaviors. 

On today’s show, Adam is sharing the link between technology and addiction, and how we can take our control back. If you’re ready to break your bad digital habits and gain a deeper understanding of the psychological effects of technology, this episode of The Model Health Show is for you! 

In this episode you’ll discover:

• The average amount of time an adult in the US spends on their phone. 
• How technology has been designed to hook us. 
• Why your willpower is like a gas tank.
• How apps are designed to overcome your willpower.
• The smartest and most important feature that Facebook designed.
• How humans have evolved to be sensitive to negative emotions. 
• What behavioral addiction is, and why all humans are susceptible.
• Why context matters when it comes to addiction.
• How virtual learning impacts our children.
• What digital amnesia is.
• Why boredom is an important for your creativity. 
• Ways to better manage the use of your devices. 
• How to create an environment that minimizes your technology exposure. 
• What the opposite of screen time is. 

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The mask debate has become highly politicized and fueled by emotion. But instead, what if we approached life with logic, science, and reason? On this episode of the Model Health Show, my mission is to provide you with the tools you need to evaluate scientific studies and prepare yourself to shut down the cognitive biases that we all hold. 

We’re digging into the studies on mask efficacy, preventing infection, and health outcomes in the US. You’ll learn about different types of masks and how they perform in scientific studies, plus how to actually understand the results of the data. This episode also contains real ways you can protect your family and your community during a public health crisis. 

I hope this information inspires you to always approach life with a sense of curiosity and to stand up for logic and rationality. Most importantly, I hope this episode encourages you to put your time and energy toward real solutions that contribute to your health, as well as the health of those around you. 

In this episode you’ll discover:

• The behaviors and activities your genes expect you to participate in. 
• What the number one risk factor for having a severe reaction to COVID-19 is.
• How our cognitive biases can stop us from being logical. 
• What happens when an infected person coughs into a petri dish while wearing a mask. 
• How a randomized control trial works. 
• Data on the efficacy of a mask for preventing illness. 
• The importance of through handwashing for preventing infections. 
• How many Americans are obese or overweight. 
• The top three causes of death in the United States. 
• How cloth masks can actually increase risks of infection. 
• Tangible ways to help improve the health of those around you.
• The power of having curiosity. 

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