The Model Health Show

“Meditation is like a gym in which you develop the mental muscles of calm and insight.” -Ajahn Brahm

While the popularity of meditation is on the rise, it’s important to note that meditation has been practiced in many cultures around the world for thousands of years. The term meditation applies to a wide variety of diverse practices, both ancient and new. Research shows that meditation has numerous profound benefits on emotions and stress levels, the circulatory system, immunity, and much more. 

On this compilation episode of The Model Health Show, you’re going to hear from some of the world’s foremost experts on the topic of meditation. You’ll learn the impacts that meditation can have on the brain and nervous system, tips for cultivating a healthy meditation practice, and how mindfulness can make you a better person, inside and out.

You’re also going to learn practical tips for getting started in meditation, the truth about common misconceptions, and how meditation science is always evolving. Whether you’re a meditation expert or novice, I hope this episode provides you with inspiration and insights to create a mindfulness practice that works for you. So listen in, take good notes, and enjoy the show! 

In this episode you’ll discover:

• How to create real long-term changes by taking control of your inner world. 
• The Albert Einstein quote that changed my life. 
• What meditation actually is. 
• The importance of living your life intentionally. 
• What intention deficit disorder is. 
• The root of the word meditation. 
• Why there is no such thing as a bad meditation practice.
• How meditation can help you better express yourself. 
• Why humans are energetic fields. 
• Tips for getting started with meditation. 
• What a mantra practice is, and why it’s so powerful.
• The powerful effects that meditation has on the brain. 
• What spiritual fitness is. 
• The importance of recognizing meditation as a skill.  
• Why it’s beneficial to be specific with our language when talking about meditation. 
• One critical question you should ask yourself after a meditation practice. 
• Why consistency is important when cultivating a meditation practice. 
• How to become more efficient at meditating. 
• The reason why there is sometimes an emotional release during meditation.
• How meditation can allow the body to rest and restore. 

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Much like the array of diets that are available, fasting also comes in different varieties and flavors. Depending on your state of health and your goals, fasting can be a powerful tool at your disposal. When done correctly, fasting has been shown to have a positive impact on body composition, hormone levels, and brain function. 

Today’s guest, Dr. Alan Goldhamer, is the founder of TrueNorth Health Center. TrueNorth is the largest facility in the world that focuses on medically supervised water-only fasting. Dr. Goldhamer is here to share the science behind water-only fasting, including the benefits, process, and protocol. 

You’re going to learn how fasting can be used as a tool for achieving optimal health, and what types of patients achieve the best results from water-only fasting. This episode also contains conversations on the imbalance in conventional medicine, why the Western diet contributes to disease, and the importance of microbiome health. Dr. Goldhamer is a true expert in the field of fasting; I hope his insights will remind you of your body’s innate power to heal and achieve balance. 

In this episode you’ll discover:

• What the body’s number one energy requirement is. 
• The percentage of US citizens that are metabolically flexible. 
• My personal experiences with fasting. 
• What medically supervised water-only fasting is. 
• Why fasting doesn’t fit into the conventional medicine paradigm. 
• The roots of the word radical.
• What percentage of COVID-19 deaths were accompanied by comorbidities.
• The difference between intermittent fasting and long-term fasting.
• How fasting can improve insulin sensitivity and type 2 diabetes.
• Why long-term fasting is associated with lower blood pressure. 
• How fasting can reduce inflammation markers. 
• What autophagy is. 
• How you can restore gut health through fasting. 
• What an SOS-free diet is. 
• How salt consumption can lead to overeating. 
• An important distinction between fasting and starving. 
• Who fasting is for (and who should avoid it). 
• What types of body fats are eliminated through fasting. 
• Why appropriate refeeding is so important after a fast. 
• The history of fasting.

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Have you ever wondered why onions make you cry? Or why asparagus makes your urine smell? Why does pineapple make your mouth tingle? Today we’re going to dive into the science behind some of these strange interactions that food can have with the human body. 

On this episode of The Model Health Show, we’re demystifying some of the effects that certain whole foods can have on our bodies. You’ll learn about the chemical reactions that prominent food compounds can trigger, as well as some of the benefits that can accompany these foods. 

We’re also going to discuss palate changes, how cravings evolve, and the regenerative power of food. This episode is an interesting look into the variety of ways food impacts our bodies, and why eating intentionally can be so powerful. I hope this episode is both entertaining and informative. Enjoy! 

In this episode you’ll discover:

• What reflex tears are, and why cutting onions activates them.
• The specific enzymes in onions that irritate the eyes. 
• What quercetin is, and why you should incorporate it in your diet.
• The importance of consuming prebiotics. 
• What PYY is, and the role it plays in appetite regulation. 
• The roles and responsibilities of the hormone GLP-1.
• How asparagus consumption can help reduce inflammation. 
• Why some people don’t like vegetables.
• What percentage of the population are supertasters.  
• The definition of fungiform papillae.
• How nutrient deficiencies can impact your sense of taste. 
• Simple, realistic ways to add more vegetables into your diet.
• How changing your palate actually works. 
• What the main compound is in spicy foods.
• Why eating spicy food can stimulate your endorphins. 
• How capsaicin can shift your body fat ratio. 
• What bromelain is, and how it can affect the immune system. 
• The definition of post-ingestive feedback. 
• How cravings have evolved over time. 
• What it means to heal your palate while still enjoying foods you love. 

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The human body is profoundly strong, powerful, and resilient. It is literally designed to heal, bounce back, and fend off disease. When you think about it, it’s incredible that our bodies have the capacity to heal broken bones and repair damaged tissue. Every single day, our bodies are repairing cells, renewing, and striving for balance.

At a time when having a healthy immune system is of upmost importance, it’s critical that we understand our body’s natural defense systems and how to fortify them for optimal health. On today’s show, pioneering physician and author Dr. William Li is back to share groundbreaking science on the body’s five natural health defense systems. 

You’re going to learn about the role that blood vessel health plays in disease and infection rates, and how to eat to optimize your body’s five natural health defense systems. Dr. Li is sharing empowering evidence to help you beat disease and infection. Now more than ever, I hope this information will inspire you to support your body’s defense systems so you can live your best life. Enjoy! 

In this episode you’ll discover:

• What percentage of people hospitalized with COVID-19 were overweight or obese.
• The link between COVID-19 infection and blood vessel damage.
• Why preexisting conditions like obesity and diabetes increase COVID-19 susceptibility.
• What endothelial disfunction is, and how it relates to viral infections. 
• The definition of microvirome. 
• Our body’s five hardwired health defense systems, and how they work.
• What keeps us from getting sick more often. 
• The definition of vascular endothelial growth factor. 
• How cancer cells can hijack the body’s vascular system and grow blood vessels. 
• The role that blood vessel growth has in recovering from long COVID.
• How to protect your blood vessels with food. 
• The importance of pairing modern medicine with healthy eating habits.
• How a compound in baby broccoli can help your body respond better to vaccines.
• Specific ways to optimize your body’s five natural health defense systems with food. 
• Which food can double the amount of stem cells in your blood stream. 
• How sunflower seeds can improve your telomere health. 

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“You are not a helpless victim of your own thoughts, but rather a master of your mind.” – Louise Hay

Your mind is a deeply, amazingly powerful entity. Your thoughts have the ability to influence your outcomes, including your ability to heal, grow, and implement change. But many of us discount the power of our incredible minds, either out of hesitancy or complacency. 

With intentionality and focus, you can harness the power of your mind to improve your life in every way. Because your thoughts create connections in your brain, being conscious about the way you think is critical for creating positive outcomes. On today’s show, you’re going to learn about the power of your mind and how meditation can help you reach your goals. 

Today’s guest is Emily Fletcher, a meditation teacher and founder of Ziva Meditation. Emily is here to share the numerous mental and biochemical effects of meditation, and why a meditation practice is also beneficial for children. You’re going to learn about dealing with a wide spectrum of emotions in a healthy way, and how to channel your innate power to manifest your dreams.  

In this episode you’ll discover:

• How Emily got exposed to meditation, & why she decided to study it.
• Why meditation is the solution to unnecessary suffering.
• How meditation can clear out old, accumulated stresses.
• The 3 M’s of Ziva Meditation.
• Why simple meditation can be the most profound.
• How meditation can improve sleep latency.
• The problem with the prevalent chronic low grade stress loads.
• What adaptation energy is, and why it matters. 
• The benefits of meditation for kids. 
• How common parenting methods can often suppress children’s emotions.
• The importance of holding space for the magnitude of emotions.
• What it truly means to surrender. 
• Why meditation can help you increase neuroplasticity.
• The number one question you should ask yourself after meditating. 
• How getting out of fight or flight mode can help you realize your dreams. 
• What the word Ziva means. 

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In recent years, fasting has made a lot of headlines. Like many other ways of eating, fasting has been both championed and demonized in popular culture. But what if we didn’t think of fasting as an extreme diet or trend? Instead, what if we considered fasting as a way of returning to our roots and reclaiming our biological processes? 

Until recently, fasting in sync with the circadian rhythm is something that humans have done for hundreds of years. Eating exclusively during daylight hours is a natural, innate habit for humans—in fact, it’s how we evolved. Our bodies naturally function in accordance with our intrinsic circadian rhythm, and digestion is an important part of that process. Fasting, specifically circadian fasting is an essential way we can tune into our inherent biological functions and behave in a way that our genes expect. 

Dr. Amy Shah is here to unpack the power of the circadian rhythm and how it impacts our digestion, hormones, and other biological processes. Dr. Shah is a double board-certified physician who specializes in fasting, balancing hormones, and gut health. Her new book, I’m So Effing Tired offers solutions to beat burnout and optimize energy levels through the power of circadian fasting. On this episode of The Model Health Show, she’s sharing the science and tips you need to tap into your natural energy levels and operate at your highest capacity. Enjoy! 

In this episode you’ll discover:

• How the circadian rhythm affects our energy levels.
• The impact technology has on our circadian rhythms. 
• How constant eating and light exposure can disturb our internal clocks over time.
• Why daylight saving time is antiquated and ineffective.
• The incredible roles and responsibilities that melatonin has in our bodies.
• What our energy trifecta is.
• How our hormones impact our energy levels.
• The importance of putting a focus on sleep quality. 
• Why making burnout a badge of honor has hurt our health. 
• How you can use fasting as a tool to achieve balance.
• What methods of natural self-care are, and how they’ve gotten lost in our society.
• How fasting can optimize gut communication, and why it matters.
• Why you should aim to get natural light during the day. 
• The power of having a solid, consistent evening routine. 
• What percentage of your genes work on a circadian pattern.
• Why circadian fasting is a natural process (and how it differs from intermittent fasting). 
• The importance of turning off your metabolic switch. 
• Which macronutrient is the most overlooked. 
• What women need to consider before fasting. 

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You probably know a thing or two about how to lose fat, but have you ever stopped to consider how fat loss actually works? Burning body fat is a complex, fascinating physiological process that involves multiple organs and systems in the body. Today, I’m going to take you through the process of how losing fat occurs in the human body. 

On this episode of The Model Health Show, I’m taking you behind the scenes of fat loss. We’re going to discuss how fat burning actually happens in the body, and the science and evolution of fat storage. You’re also going to learn about specific nutrients and foods that can help you optimize your body composition.  

This information is here for you to gain a deeper understanding of how fat loss occurs, and to empower you to make informed decisions when it comes to your nutrition. You’re going to gain a deeper understanding of the role and function of fat, and how to use this knowledge to your advantage. I hope this information brings you immense value and insight to help you reach your goals. 

In this episode you’ll discover:

• How body fat functions as part of the endocrine system.
• The link between your metabolism and body fat. 
• What you need to know about the quantity and function of fat cells in the body.
• How fat cells actually enable human survival and evolution. 
• What fat cells are designed to do. 
• The three types of storage fats, and how they operate.
• What conditions and risk factors are associated with carrying extra visceral fat. 
• The link between intramuscular fat and insulin sensitivity. 
• What brown adipose tissue is, and how it impacts the metabolism. 
• In which parts of the body brown fat typically accumulates.
• What actually gives brown fat its color. 
• An important distinction between beige fat and brown fat.
• Why the body’s usage of energy is like a currency system.
• The hierarchy in which your body utilizes fat. 
• How lipolysis and lipogenesis occur. 
• An analogy of fat loss, and how fat can move in and out of the body. 
• What hormone-sensitive lipase is.   
• The percentage of your body weight that is comprised of mitochondria.
• How the thyroid gland is involved with fat loss.
• The complex process in which fat is dissolved. 
• How shifting your macronutrient ratios can aid in fat loss. 
• Specific foods and nutrients that can increase your body’s fat burning process.

Items mentioned in this episode include:

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One component of health and wellness that is often overlooked is our work. In fact, studies show that higher incomes are a proven determinant of better health. Having career satisfaction and the means to support your family can influence a multitude of health factors, including your lifespan. 

I truly believe that each and every one of us holds the innate power and capacity to create work that fulfills us, serves our communities, and allows us to live comfortably. If you’ve ever wanted to learn more about entrepreneurship, my friend John Lee Dumas is one of the best resources I can share with you. In his new book, The Common Path to Uncommon Success, John is spelling out his clear-cut, actionable framework to creating fulfilling and profitable work. 

On this episode of The Model Health Show, you’ll learn about identifying your big idea, the power of mentorship, taking action, and why career satisfaction is a key factor for health and wellness. John is sharing proven and practical strategies you can use to focus on a vision, tap into your greatness, and reach your goals. Enjoy! 

In this episode you’ll discover:

• How career and finances can influence your health outcomes.
• What inspired John to write The Common Path to Uncommon Success.

Items mentioned in this episode include:

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Metabolic and inflammatory conditions are running rampant in the US. Conditions like obesity, heart disease, and insulin resistance seem to become more prevalent year after year. While the statistics are staggering, it’s important to note that oftentimes the most simple, natural, and innate strategies for healing are also the most effective.

On a biological level, fasting in sync with the circadian rhythm is part of how humans evolved. But with the advent of 24-hour drive thrus, delivery services, and our overall constant access to food, we’ve become far removed from the concept of fasting. On the other hand, many people have come to associate fasting with restriction and deprivation. Today’s guest, Dr. Will Cole is here to change the narrative on what fasting means and how it can function as a tool to better your life.

You’re going to learn about metabolic flexibility and intuitive fasting, and how they can help you improve your energy levels, burn fat, reduce inflammation, and more. Best of all, you’re going to learn how to get more in tune with your body and improve your quality of life in a natural, intuitive way. So listen in, and let Dr. Will Cole show you how. 

In this episode you’ll discover:

• What metabolic flexibility is, and why it’s essential to human health. 
• How our ever-changing world has created a genetic-epigenetic mismatch. 
• The power of giving your body a break to repair and renew. 
• How eating around the clock is causing an epidemic of gut health problems.
• An important distinction between calorie restriction and fasting.
• The main reason why most diets fail.
• How to get more sustainable, longer lasting energy.
• Why Renaissance doctor Paracelsus called fasting “the physician within.” 
• What the heart of functional medicine is.
• The importance of experimenting with and adjusting your ways of eating.
• Why intuitive fasting is a vital tool. 
• How gut health factors into overall health. 
• What you need to know about inflammation.
• The definition of autophagy, and how to support its function.
• What TRF stands for. 
• A template for easing into fasting, and how to make it innate. 
• The link between weight loss and getting healthier.   

Items mentioned in this episode include:

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“There is only one thing that makes a dream impossible to achieve: the fear of failure.” – Paulo Coelho 

No one enjoys failing, but failure is an inherent part of being human, trying new things, and growing. If the fear of failure stops you from chasing your dreams, that’s a problem. So how do we reframe the way we think about failure, and use it as a tool to ultimately achieve more? 

Today’s guest, Laila Ali, has a refreshing perspective on failure, following your heart, and creating your own unique path to health and success. On this episode of The Model Health Show, she’s sharing her journey to becoming a four-time undefeated boxing champion and advocate for health and wellness. 

This episode includes compelling anecdotes about following your dreams, overcoming the fear of failure, and setting aside time each day to take care of yourself. Laila’s story is a powerful testament to what you can accomplish if you are driven, focused, and committed. I hope this episode serves as a reminder of how innately and uniquely powerful you are. Enjoy! 

In this episode you’ll discover:

• How Laila became passionate about boxing.
• Why Laila’s father actually discouraged her from becoming a professional boxer.
• The importance of following your heart, even when others disagree.
• Why not fearing failure is a superpower.
• How reframing what failure means can help you reach your goals. 
• What it’s like to find your own identity as the child of a famous athlete.
• The power of setting boundaries and having the confidence to find your own path.
• How getting involved in boxing helped Laila appreciate health on a holistic scale.
• What it means to understand your level of exposure.
• How getting your health under control can change future generations.
• Why pursuing health is an individualized quest. 
• The three pillars of Laila’s lifestyle. 
• How Laila got interested in cooking.
• Why you need to be cognizant of what you commit to, and the power of saying no. 
• What Laila’s workout routine looks like. 
• The value of scheduling time to take care of yourself. 

Items mentioned in this episode include:

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