There’s a big movement in our culture today regarding body positivity and self-love. On a broad scale, things are changing. Clothing brands are removing retouched images from their ad campaigns, the entertainment industry is casting a wider range of body shapes and sizes, and social media influencers are beginning to take the emphasis away from the highlight reel and instead focusing on what’s real and authentic. 

But changing the conversation around body positivity is no easy feat. While things are shifting across the board, there are still so many people who define their worth by the number on the scale and are focused on their perceived flaws and insecurities. Steph Gaudreau has one of the most influential voices in this space. Her personal story is an incredible testimony of overcoming negative self-talk and breaking free from an unhealthy relationship with food, exercise, and body image. 

Today you’re going to hear Steph’s journey through navigating and changing her relationship with her body. You’re also going to learn some of the insights and philosophies that Steph uses to help women embrace their bodies, proudly take up space in the world, and to wear the shorts. 

In this episode you’ll discover:

• The power of challenging your negative self-talk.
• Why the scale is not a good measurement of health or success.  
• How Steph transformed her relationship with food and fitness. 
• What it means to wear the shorts. 
• The struggles Steph faced while naming her book. 
• What it means to move with intention. 
• The difference between loving your body and embracing your body. 
• What drove Steph to shift her career from recipes to a four-pillar health philosophy. 
• How to fit exercise into your lifestyle, and not vice-versa. 
• The importance of having gratitude for your body.
• Two different types of muscle growth, and how they work. 
• The main pillars of the Core 4 (and how they can help you become happier!)
• What mindset encompasses, and why changing it can be so difficult. 
• The importance of having a purpose outside of yourself.
• Why shifting the focus away from yourself can help you grow. 
• The power of giving an honest compliment.

Items mentioned in this episode include: 

• Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off!
• Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee!
• The Core 4 by Steph Gaudreau
• Connect with Steph Gaudreau Website / Instagram

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Whether you’re trying to advance your physical fitness, career, or relationships, the way you think and operate emotionally will determine your results. If we want to change the course of our lives for the better, we have to learn how to build our emotional intelligence. 

On this compilation episode, we’re going to cover how to cultivate and improve your emotional intelligence. You’ll hear interviews from ten of the top experts in the realm of emotional wellness. You’re going to learn insights and strategies that you can use in order to reach your goals and become your most authentic self. 

We’re highlighting the importance of building emotional intelligence, how to overcome obstacles like comparison syndrome, how to build empathy, as well as how to truly channel your authenticity. So listen in, take good notes, and apply the tactics that resonate with you! 

In this episode you’ll discover:

• The role emotional intelligence plays in having a successful and productive life. 
• How being too focused on happiness can actually make you less happy over time.
• What we can learn from our negative emotions. 
• A simple tactic for overcoming envy and comparison syndrome.
• The difference between EQ and IQ. 
• How reading fiction can make you more empathetic.
• The relationship between our body and how we perceive emotions. 
• What sympathetic overdominance is.  
• The importance of listening to understand (vs. listening to respond). 
• How failure and success are interlinked. 
• The key to recovering from your mistakes. 
• How health marketing perpetuates a cycle of shame. 
• The dangers of assigning morality to food. 
• What it truly means to be authentic. 
• Why carrying a sense of purpose is so important for your emotional fitness. 

Items mentioned in this episode include: 

• Ettitude.com/Model ⇐ Use the coupon code MODEL for 10% off your organic sheets!
• Easemagnesium.com/model ⇐ Get an exclusive 15% off here!
• Themodelhealthshow.com/phenomenal ⇐ Join me at Phenomenal Life 2020!
• Embracing Change and Gaining Emotional Agility with Dr. Susan David – Episode 185
• How to Beat Anxiety and Become Unstoppable with Craig Ballantyne – Episode 322
• Emotional Intelligence with Dr. Daniel Goleman – Episode 237
• 10 Ways to Increase Your Mental Power & Get Smarter Now – Episode 356
• The Paradox of Progress with Mark Manson – Episode 343
• The Microbiome-Emotion Connection with Dr. Jillian Teta – Episode 349
• The Comfort Zone Myth with Drew Manning – Episode 299
• Weight Loss, Breakthroughs, and Accountability with Drew Manning – Episode 110
• Thinking Faster and Better with Jim Kwik – Episode 318
• Coconuts, Kettlebells, and Breaking the Wagon Mentality with Noelle Tarr – Episode 306
• Healing Yourself Through Humor with JP Sears – Episode 315
• Emotional Agility by Susan David, PhD 
• Emotional Intelligence by Daniel Goleman
• Fit2Fat2Fit by Drew Manning
• Coconuts and Kettlebells by Noelle Tarr and Stefani Ruper 
• Daniel Goleman – “Social Intelligence” | Talks at Google
• Shawn Stevenson – “Sleep Smarter” | Talks at Google  

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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A big part of my personal story involves overcoming—overcoming health struggles, overcoming my past, and most importantly, overcoming mental barriers and limiting beliefs. On some level, we all are guilty of subconsciously holding ourselves back. Whether you’re dealing with deeply ingrained beliefs from your upbringing, or simply just not feeling good enough, changing that story is within your power. 

The truth is, if you want to create a better ending to your story, you have to take the initiative. No one will ever give you permission to chase after your goals or become your best self. It’s your responsibility to be the ultimate authority of your potential. 

On this episode, you’re going to learn about making better decisions for yourself and being proactive in becoming the author of your story. You’ll hear details about my personal story that I’ve never shared before, including a condition I had to overcome early on, and the turning points that led to the creation of the Model Health Show. I hope this episode inspires you to wake up to your power and write your own story. 

In this episode you’ll discover:

• How moments of decision can make us stronger.
• What we can learn from street performers. 
• How to use fear as a motivator. 
• The truth about placebos (and nocebos!)
• What happens when your life conditions don’t match your blueprint. 
• How my own suffering inspired me to help others. 
• The energetic properties of food. 
• How humans literally affect the world around us. 
• Why the human experience is like a quilt.
• How human brain waves sync up during interactions. 
• The importance of investing in yourself.
• How your obstacles can help you unlock your potential. 
• The two milestones that helped create The Model Health Show.
• Why physical fitness is a side effect of an overall healthy lifestyle. 
• The importance of thinking bigger.
• Why it’s so difficult to influence people in your close circle.
• How asking questions can help others find their solution. 

Items mentioned in this episode include: 

• Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee!
• Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off!
• Diversify Your Mental Inputs & Step Into Your Purpose – Episode 348
• How to Uncover Your Unique Gift with CJ Quinney – Episode 285
• Sleep Smarter by Shawn Stevenson

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Tibetan teacher Mingyur Rinpoche said, “The only difference between meditation and ordinary social interaction is that the friend you’re gradually coming to know is yourself.” If you’ve ever practiced meditation, you’ll know this to be true. 

Conversely, if you’ve never tried meditation, you might be thinking it sounds too difficult or too abstract. I can relate to this, because the first time I tried meditation, I had to suspend disbelief. But this simple practice brought me awareness, consciousness, and ultimately led to my passion for helping others. And I owe it all to today’s guest, Jane Wambui Kaberere.

Jane is the most requested guest on the Model Health Show, my biggest inspiration, and she also happens to be my mother-in-law. She is the epitome of overcoming obstacles in order to make a positive impact on others. Her story encompasses all levels of health and wellness, including nutrition, mindfulness, and self-care. Learning from Jane has truly been one of the biggest gifts in my life, and I’m so grateful to be able to share that experience with you today.  

In this episode you’ll discover:

• What Jane’s culture taught her about the role of women. 
• How Jane’s mother motivated her to strive for more and defy traditional gender roles. 
• A thought that inspired Jane to uncover real happiness. 
• The power of asking questions and having the audacity to experiment. 
• What inspired Jane to pursue an education. 
• The extents that she went to in order to learn and grow. 
• How meditation can help you overcome your fears. 
• Why meditation is like driving a car. 
• The story behind how meditation led to the creation of the Model Health Show.
• How meditation can teach you compassion and connection.
• The different types of mediation that Jane has experimented with.
• Why Jane loves to teach meditation. 
• How emotional pain can manifest into physical symptoms. 
• Jane’s inspiration for learning more about nutrition. 
• How the naming system works in Kenya. 
• The power of practicing self-care and self-love. 
• Why accepting support from those around you can be so powerful. 

Items mentioned in this episode include: 

• Thrivemarket.com/modelhealth ⇐ 25% off your entire 1st order + free shipping!
• Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee!

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Leonardo da Vinci once said, “water is the driving force of all nature.” When you think about it, that’s incredibly profound. Especially in developed countries, we tend to overlook the importance and role of water. Having access to water is at the foundation of our health, well-being, and very existence.

In the Water and Hydration Masterclass 2.0, you’re going to learn about the critical roles water plays in your body, from digestion to DNA function. Whether your goal is to lose fat or fight disease, adequate hydration is one of the best things you can do for your body. This episode will supply you will essential strategies to ensure you are being adequately hydrated, and the emerging science on how to provide yourself with the best possible quality of water. 

We’re going to cover exactly what water is, how it works, and why it’s so essential to all life. You’ll learn about water treatments, water filtration methods, and tips for consuming more high-quality water. So listen in, take good notes, and apply what you’ve learned! 

In this episode you’ll discover:

• How much of the human body composition is made up of water.
• The relationship between aging and drying. 
• Why water is called the universal solvent. 
• The role water plays in regulating the lymphatic system.
• What remote diffusion is. 
• Which part of the body regulates thirst. 
• How hunger and thirst signals can become confused. 
• The percentage of Americans that are significantly dehydrated.
• How dehydration can slow down your body’s metabolism. 
• The number one cause of daytime fatigue. 
• How drinking water can reduce your risk of bladder and colorectal cancer.
• The connection between water consumption and body weight. 
• What aquaporins are and how they work.
• The truth about chlorine in water. 
• What you need to know about drinking fluorinated water. 
• The science behind why humans can’t drink saltwater. 
• A compelling reason why you should consider getting a shower filter. 
• Four ways to liven up your water so you can drink more. 
• A simple formula for calculating how much water you should drink daily. 
• Three ways to ensure you’re getting hydrated throughout the day. 

Items mentioned in this episode include: 

• Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off!
• Onnit.com/Model ⇐ Get your optimal health & performance supplements at 10% off!
• Phenomenal Life 2020
• Hydration and Water Masterclass – Episode 73
• Heal Your Thyroid Function with Dr. Izabella Wentz – Episode 220
• Find a Spring

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Where do your aspirations truly come from? Are your goals rooted in something deep inside of you, or are they a product of societal pressures? So many of us lose sight of our internal voice due to deeply ingrained ideas of what we should be like and what we should achieve. 

If you can truly get in touch with what is authentic to you, that’s where the magic happens. If you want to create a life that is in alignment with who you really are, you have to disconnect from all of the external voices and messages that have influenced you for your entire life. 

Today’s guest left behind a successful engineering track and a job at Microsoft in order to follow his calling. Vishen Lakhiani is a speaker, activist, New York Times Best Selling Author, and founder of the world-changing company Mindvalley. His story is a powerful testament to the power of overcoming fears and what can happen when you decide to step into your power. Please enjoy this interview with the one and only, Vishen Lakhiani!

In this episode you’ll discover:

• Why exposure is essential for growth. 
• How cultural pressures can disconnect us from our inner voice. 
• The difference between an ends goal and a means goal. 
• Why you should strive to be a rule breaker. 
• Where true fulfillment comes from. 
• The link between fear and safety. 
• What self-fueled goals are. 
• Why you should set goals that are possibly unattainable.
• How bare minimum goals can actually make you more successful.
• The importance of social connection for human happiness. 
• How to create an intentional community to help you thrive.
• The power of writing down specific goals.
• Why you should express gratitude for yourself.
• The problem with most meditation problems. 
• How nationalism separates us from our humanness. 

Items mentioned in this episode include: 

• Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee!
• Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off!
• Phenomenal Life 2020
• Increase Your Sense of Value with Lisa Nichols – Episode 234
• The Code of the Extraordinary Mind by Vishen Lakhiani
• Mindvalley A-Fest 
• 6-Phase Meditation with Vishen Lakhiani 
• Connect with Vishen Lakhiani Website / Instagram 

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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We can all agree that for the most part, your level of fitness is within your control. But for some reason, we tend to think of our brain power as a fixed skill set. For years, you’ve probably heard people say that it’s best to learn new skills like instruments and languages as a child. And while it’s true that a child’s brain is more plastic than an adult’s, that doesn’t mean we can’t grow and learn throughout our lives. 

The human brain is designed to be adaptable at its core. In fact, studies have shown that the more active we keep our brains, the less susceptible we are to neurological diseases like Alzheimer’s and dementia. We should make it a point to focus on our brain’s fitness just as much as we focus on our physical bodies. 

This episode is full of tips and strategies you can use to maximize your intelligence, improve your memory, conserve your mental energy, and optimize your thinking. You’re going to learn practical tools you can apply in order to tap into the power of your mind. We’re going to cover mindfulness, changing your beliefs, and how to unlock the true potential of your brain. Get ready to take notes, you’re about to learn exactly how to get smarter! 

In this episode you’ll discover:

• Why you shouldn’t reread chapters of books.
• How to test your recollection skills, and why it matters.
• Why cramming for a test doesn’t work. 
• What the Pomodoro Technique is, and why it’s so effective. 
• The importance of preserving your mental energy.
• What it means to set non-negotiable rules for yourself. 
• Why you don’t need experience to chase your dreams. 
• The importance of having a place to think and daydream. 
• How aerobic exercise can help your brain relax. 
• The simple question you should ask yourself about your habits.
• How to maximize your thinking by taking on different perspectives. 
• The importance of being aligned and having a clear vision for your life. 
• How mindfulness can help you better understand your thoughts.
• The enormous payoffs of meditation. 
• How practicing acceptance can help us make better decisions. 
• The power of brain plasticity. 

• Onnit.com/Model⇐ Get your optimal health & performance supplements at 10% off!
• Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off!
• Brain Hacks for Faster Learning & Boosting Retention with Jim Kwik – Episode 232
• Protect Your Mental Energy & Deep Work with Cal Newport – Episode 276
• Reclaim Your Time & Build Your Life Resume with Jesse Itzler – Episode 312
• Cognitive Enhancement Through Exercise with Dr. Wendy Suzuki – Episode 340
• Achieve Peak Performance & Stop Settling with Jairek Robbins – Episode 256
• Thinking Faster & Better with Jim Kwik – Episode 318
• How to Beat Anxiety & Become Unstoppable with Craig Ballantyne – Episode 322
• Emotional Intelligence with Dr. Daniel Goleman – Episode 237
• Eliminate Self-Sabotage with Christine Hassler – Episode 273
• Build Unstoppable Self-Esteem with Tom Bilyeu – Episode 254
• Deep Work by Cal Newport
• Emotional Intelligence by Dr. Daniel Goleman

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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What holds you back from becoming your best self? What are the limitations and excuses that you see in your path? Chances are, those limits are self-imposed. Your potential is immeasurable, but for some reason, we tend to unconsciously self-sabotage. 

I know I am guilty of this, and you too have done it. We all have the habit of holding ourselves back with limiting beliefs. It’s simply in our nature. But if you want to reach your potential and become your best self, you have to start identifying and challenging those self-inflicted limits. 

Today I want to share my story of overcoming deeply ingrained beliefs from my childhood and taking authority over my own story. I’m also going to share three tips to help you break through your limiting beliefs. I hope this episode will inspire you to become the author of your story so that you can reach your goals and become your best self. 

In this episode you’ll discover:

• How self-imposed limits stop us from reaching our goals. 
• The main two reasons why we struggle in life.
• How my life changed when I experienced health struggles. 
• Where you should turn to for empowering advice. 
• How to take your power back and become the author of your own story.
• What your brain’s natural tendency is, and how to use it to your advantage.
• How to consciously change your own story.
• The importance of falling in love with the process of change.
• How a mindset shift can lead to physical results.
• Three tips to help you break through your limiting beliefs.
• Why cultivating a vision of your end goal is so important. 
• How to schedule affirming thoughts and ideas into your day.
• Why optimizing your living space can promote good help. 
• How being aware of your thoughts can help you change your reality.
• The importance of finding purpose through serving others.

Items mentioned in this episode include: 

• Onnit.com/Model ⇐ Get your optimal health & performance supplements at 10% off!
• Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off!
• Treating Back Pain and Incurable Diseases – Episode 12
• Reclaim Your Time & Build Your Life Resume with Jesse Itzler – Episode 312
• Demolish Your Limitations & Detox Your Life with Drew Canole – Episode 303
• 12 Principles to Change Your Brain with Dr. Daniel Amen – Episode 165

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Fitness is often wrongly attributed as the single solitary driver of your overall health and body composition. Movement and exercise are important, but your overall wellness isn’t so one-dimensional; it encompasses sleep, nutrition, stress management, and more. 

Your fitness routine shouldn’t be your entire life—it’s just one piece of being a passionate, multi-faceted human being. You don’t need to spend countless hours in the gym in order to create a fit, healthy body. What’s more important is that your exercise routine is effective, functional, and rooted in science.

On this episode, we’re highlighting how to build an effective and comprehensive fitness routine. You’re going to hear ten powerful moments from past episodes on building strength, working smarter not harder, building a strong physical foundation, and more. So listen attentively, take notes, and apply the strategies that resonate with you! 

In this episode you’ll discover:

• The definition of eccentric training, and how to take advantage of its benefits. 
• What movement hygiene is.
• The difference between flexibility and mobility. 
• What you can learn from videoing your workouts. 
• Why you have to earn the right to do certain exercises. 
• The brain benefits of working out. 
• Simple exercises you can incorporate into your routine for improved brain function. 
• How many days per week you should incorporate HIIT. 
• What muscular compensations are, and how they occur. 
• The importance of moving your body functionally. 
• Why simple habits like rest and stretching can improve your body composition. 
• The power of basic bodyweight movements. 
• How to get an effective core workout at your desk. 
• What progressive overload is, and how it can help you get stronger. 
• How the concept of mechanotransduction works. 
• The importance of finding your tribe. 

Items mentioned in this episode include: 

• Onnit.com/Model ⇐ Get your optimal health & performance supplements at 10% off!
• Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off!
• Eccentric Exercises & Training Your Mind with Steve Weatherford – Episode 272
• Essential Components of Any Exercise Program with Luka Hocevar – Episode 275
• Exercise Secrets and Building Superhero Bodies with Don Saladino – Episode 280
• How to Create a Healthy Brain and a Happy Life with Dr. Wendy Suzuki – Episode 186
• Cross Training Secrets and How to Play On with Jeff Bercovici – Episode 295
• Redefining What It Means to Be Fit and Healthy with Lita Lewis – Episode 288
• The Truth About Your Core Muscles with Katy Bowman – Episode 266
• Getting Stronger with Progressive Overload with Dr. Jay Ferruggia – Episode 253
• Boost Performance and Prevent Injuries with Dr. Kelly Starrett – Episode 281 
• Spark by John J. Ratey, MD 
• The One-Minute Workout by Dr. Martin Gibala
• Play On by Jeff Bercovici
• Sleep Smarter by Shawn Stevenson

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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When it comes to managing your health and finding a nutrition approach that works best for your body, it’s important to remember that what’s common and what’s normal are two different things. Just because certain experiences and symptoms are prevalent in our culture doesn’t mean that they’re ideal. 

For instance, well-known commercials insinuate that hanger (being so hungry that you become angry) is a common, laughable state of being. While hanger is a real emotion, it’s not necessarily something you should be experiencing on a regular basis. Controlling your hanger starts with understanding what’s physiologically happening in your body. 

On this episode, I’m joined by not one, but two incredible guests! Sarah Fragoso and Dr. Brooke Kalanick are here to share the science behind being hangry. You’ll learn about the five simple steps to balance your hormones, some surprising factors that could secretly be stressing you out, and how to customize your own personal healthy lifestyle with food, exercise, and stress management. Enjoy! 

In this episode you’ll discover:

• Why practicing self-love is critical for your overall health.
• What it means to own your moment. 
• How women’s health issues are often overlooked and dismissed. 
• The difference between common and normal.
• What ACES stands for, and how it relates to your hormones. 
• The link between cortisol and insulin. 
• Main factors that influence chronic inflammation.
• The two reasons why your blood sugar can rise.
• A list of secret stressors you may not have considered.
• How people pleasing can wreck your hormones and your health.
• Why autoimmunity is more prevalent in women. 
• The importance of electrolytes and the truth about being hydrated. 
• Five simple habits you can implement in order to improve your health.
• What it means to opt out of overwhelm. 
• How your unique carbohydrate tolerance can change over time.
• Recommendations for optimal thyroid health.  
• The power of strength training for hormonal health.  

Items mentioned in this episode include: 

• Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off!
• Onnit.com/Model ⇐ Get your optimal health & performance supplements at 10% off!
• Pre-Order Hangry and get your bonus downloads!
• Connect with Sarah Fragoso Website / Facebook / Instagram
• Connect with Dr. Brooke Website / Facebook / Instagram

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Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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