The Model Health Show

One of the most important conversations we can be having at this time in human history is how to prioritize our mental health. And while it’s generally accepted that mental health struggles are something that we fall victim to, we actually have an immense amount of power and authority over our minds. Neuroscience is such a fascinating, ever-evolving topic, and it’s one that is deeply empowering.

Today’s guest, Dr. Caroline Leaf, is a cognitive neuroscientist, a bestselling author, and an expert in all things mind and mental health. On this episode of The Model Health Show, Dr. Leaf is sharing incredible insights from her new book, Cleaning Up Your Mental Mess. You’ll learn important distinctions between the mind and the brain, how to heal from mental trauma, and five steps to build a better brain. 

We’re also discussing mental health and its implications on preventable diseases, how to cope with negative emotions, and so much more. This is one of my favorite episodes to date, and I hope this message resonates with you and reminds you how powerful you truly are. So click play, take good notes, and enjoy the show! 

In this episode you’ll discover:

• How Dr. Leaf got into the neuroscience field.
• Powerful stories of how the brain can heal from trauma.
• The problem with making mental health struggles part of your identity.
• How most preventable diseases are driven by the mind. 
• Why identifying with a toxic label can influence your cognitive ability.
• The difference between being depressed and experiencing depression.
• How antidepressants work, and the effects of their advent.
• What iatrogenic problems are. 
• The difference between the brain and the mind. 
• How your thoughts resonate into your cells.
• What you need to understand about negative emotions. 
• The importance of deep thinking.
• How neurogenesis occurs in your sleep, and what those cells are for. 
• What brain building is, and how often you should do it.
• How your conscious mind and unconscious mind communicate.
• 5 steps to manage your mind. 
• How many days it actually takes to form a new habit.
• One of the most important roles your telomeres have. 

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On the shelves of every grocery and convenience store across the US, there’s no shortage of products created specifically for boosting low energy. Energy drinks, shots, bars, and even pills have been largely normalized. However, feeling so fatigued that you’d consider reaching for these products is by no means normal. 

Instead of putting a bandage on the problem, it’s important that we understand what’s going on behind the scenes of energy production and expenditure. In The Energy Paradox, Dr. Steven Gundry offers an insightful perspective on how gut health, inflammation, and energy are intertwined. Today he’s back on The Model Health Show to discuss the problem with chronic fatigue, and real solutions you can use to increase energy production and feel your best. 

You’re going to learn the mechanics of how our Western eating habits overload our mitochondria, how levels of chronic inflammation drain our energy, plus important insights on the function of the immune system and microbiome. As always, Dr. Gundry is bringing invaluable knowledge and an actionable plan forward. Enjoy! 

In this episode you’ll discover:

• The meaning behind the title, The Energy Paradox.
• How many hours per day the average American spends eating. 
• Why overeating is like a traffic jam in our mitochondria.
• The problem with normalizing levels of fatigue.
• How inflammation is like a chronic fire.
• The connection between low energy and leaky gut.
• Why adopting an anti-inflammatory diet is often not enough.
• How consuming a seasonal diet can affect your microbiome. 
• What postbiotic means.
• The importance of vitamin D for immune health. 
• A distinction between vitamin D2 and D3.
• What it means to eat your sunscreen. 
• The number one cause of all preexisting conditions.
• What percentage of the immune system is in the gut. 
• How to introduce time restricted eating. 
• Why you might want to consider eating mono-meals for breakfast.
• How stressful life events can trigger leaky gut. 
• What an energy snack is, and how exercise can heal your gut. 

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“The most common way people give up their power is by thinking they don’t have any.” -Alice Walker 

Over the past year, a lot has changed. Many of us have had to pivot our work situations, how we educate our children, and how we connect with our loved ones. Some folks have struggled to make ends meet and lost access to important outlets like gyms and therapists. Even worse, some people have experienced loss. 

Pandemic fatigue has set in, leaving many people feeling exhausted, burnt out, and pushed to their limits. And as you can imagine, living in a place of constant stress and fear can take a toll on our health—both mentally and physically. 

On this episode of The Model Health Show, we’re diving back into the studies on COVID-19. You’re going to learn about the psychosomatic effects of the pandemic, including how our immune system responds to our thoughts and emotions. We’re going to talk about how our current climate has politicized science and review recent studies on mask wearing. 

Most importantly, you’re going to learn what you can actually do to protect your health and minimize your risk of infections. I hope this episode emboldens you to take authority and responsibility over your own health. Because at the end of the day, you are the most qualified person to take care of you. 

In this episode you’ll discover:

• What a psychosomatic condition is. 
• How stress and fear can actually change our biology.
• What psychoneuroimmunology is. 
• The impact that psychological stress can have on the immune system. 
• How immune cell activity can improve by walking. 
• The link between preexisting conditions and COVID-19 deaths.
• What endemic means.
• The importance of optimizing our immune system so it can work as intended.
• How the pandemic has affected mental health in children. 
• The connection between mood disorders and COVID-19 risk. 
• What a nocebo effect is. 
• How effective placebos generally are, and why it matters.
• The importance of activating your lymphatic system through exercise.  
• How meditation can increase your natural killer cells. 
• The role sleep plays in the function of the immune system. 
• Why the pandemic has been politicized, and why that’s a problem.
• How science gets oversimplified in the media. 
• Examples of science being suppressed. 
• What you need to know about observational studies. 
• The negative side effects of wearing a mask. 
• What happens to a mask’s efficacy when exposed to moisture. 
• The importance of taking responsibility for our own health. 

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Have you ever considered what affects your lifespan? While we used to think that life expectancy was largely determined by genetics, we now know that only about 20% of longevity is from inherited traits. By and large, that means that we hold the power to influence our health and how long we live. 

On this compilation episode, you’re going to hear from ten of the best experts on the topic of longevity. You’ll learn about the basic foundations of longevity like nutrition, exercise, and mental health. We’re also diving into scientific topics like how influencing your microbiome and telomeres can increase your lifespan. 

Most importantly, we’re going to explore how to maximize your longevity so you can live a happier, healthier, and more fulfilled life. I hope this episode arms you with the information you need to create a strong body and mind so you can live the life you desire. Enjoy!

In this episode you’ll discover:

• The difference between lifespan and healthspan. 
• What role our microbiome plays in our longevity. 
• An explanation of telomeres, and what we can do to keep them healthy. 
• How many categories of longevity genes exist.
• What it means to eat stressed foods.  
• The importance of addressing societal norms about aging. 
• What the oldest form of strength training is. 
• The power of simplifying your workouts. 
• How staying in shape can help you prolong your career. 
• What a cultural portal is. 
• The true meaning of growing older, and why our beliefs are so powerful.
• A distinction between strength and power.
• How exercise can act as a fountain of youth by resetting gene expression. 
• The link between cortisol and gluconeogenesis. 
• What the Japanese term “Ikigai” means. 
• How having a sense of purpose can make you healthier.  

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Our powerful, intelligent, efficient brain is at the forefront of everything we do. From movement to memory to emotions, the brain serves many important functions. Yet for some reason, its health and maintenance are often ignored in the conversation about mental health. 

When it comes to research on mental wellness, Dr. Daniel Amen’s experience is unmatched. Dr. Amen is a double board-certified psychiatrist, 12-time New York Times bestselling author, and one of the leading experts on mental health. Today he’s back on The Model Health Show to share powerful insights and strategies from his new book, Your Brain Is Always Listening.

This conversation contains impactful strategies you can use to take control of your emotions, heal from your past, change your habits, and shut down negative thoughts. We can all take the initiative to build stronger minds and better brains. The one and only Dr. Amen is here to show you how. 

In this episode you’ll discover:

• How the blood brain barrier works. 
• What one of the biggest culprits of the obesity epidemic is. 
• How birth order can affect our personality. 
• What the inner dragons are, and how they can affect your mental health. 
• An exercise you can do when you’re feeling bad about yourself. 
• How praising others can help with your own self-criticism. 
• The value of knowing your life’s purpose and aligning your actions with your goals.
• What the true definition of mental health is.
• How to train your brain to think positively. 
• An essential distinction between social distancing and physical distancing. 
• The importance of realizing your thoughts aren’t always rooted in truth.
• Why you might want to designate a different name for your mind.
• The power of meditation and prayer for spiritual fitness. 
• What the difference is between your brain’s hardware and software.
• How other people’s dragons can become contagious.
• What part of the brain is the dragon tamer. 
• Why NFL players have 4 times higher risk of depression. 

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In our Western culture, it’s no secret that there’s a pill for every ill. And while there’s certainly a time and a place for conventional medicine, it’s important that we recognize the multitude of healing modalities that are available to us. Unfortunately, we live in a culture that considers holistic healing practices radical or far out, but the truth is that many healing practices are thousands of years old and have science to affirm them. 

Specifically, acupressure treatments are rooted in traditional Chinese medicine. In acupressure therapy, pressure is applied to certain meridian points to essentially turn on the body’s natural healing mechanisms. With a 2000+ year track record, this healing method is certainly something worth considering. 

Today’s guest, Jessica Ortner is a New York Times Bestselling Author, producer, and creator of the Tapping Solution Meditation App. Jessica is here to share the fascinating data on tapping and how it can be used to heal anxiety, body image, inflammation, and so much more. I hope this episode inspires you to think outside the box and to approach healing in a holistic way. Enjoy! 

In this episode you’ll discover:

• What acupressure is, and its history. 
• The experience that exposed Jessica to tapping.
• How our emotions can manifest physically in our bodies. 
• The importance of acknowledging your feelings. 
• Why achievement and anxiety are often linked. 
• How relaxation can help you tap into your intuition. 
• What EFT stands for. 
• How tapping actually works. 
• The importance of the psychological aspect of tapping.
• What the Subjective Units of Distress Scale is.
• Why we don’t need stress and panic in order to change.
• How tapping can change your emotions around cravings.
• Why poor body image is often a generational issue.
• How tapping can influence the expression of genes. 
• The influence that tapping can have on immunity and inflammation.
• Where anxiety comes from, and the importance of helping our bodies feel safe.

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If you’ve been listening for a while, you know that I’m passionate about the power of a good night’s sleep. Quality sleep can help reduce your risk of chronic illnesses, improve the function of your immune system, protect your brain health, and so much more. And while getting consistent, quality sleep often comes down to habits, nutrition is also a powerful (and often overlooked) tool you can use to regulate your sleep.

On this episode of The Model Health Show, you’re going to learn about the connection between sleep and your metabolism, and the top nutrients you need to include in your diet to improve your sleep quality. You’ll also hear about the role that your microbiome plays in regulating your sleep, and what you can do to make sure your gut is ready to support high quality rest.  

As always, I’m bringing you all of the science and studies you need, plus attainable, actionable practices you can implement in order to make a positive shift toward becoming better rested. I hope this episode inspires you to prioritize your sleep through your dietary choices and arms you with the information you need to succeed. So click play, take good notes, and enjoy! 

In this episode you’ll discover:

• The science behind how sleep deficiency impacts your body weight.
• How sleep deprivation impacts insulin resistance. 
• The relationship between sleep, hormones, and fat loss. 
• What cognitive flexibility is, and how a lack of sleep can damage it. 
• How serotonin levels can affect sleep quality. 
• In what parts of the body melatonin is produced. 
• How your microbiome regulates your sleep. 
• Why potassium is crucial for sleep efficiency. 
• A list of high potassium foods, and how to incorporate them into your diet. 
• What you need to know about pesticides in our food supply.
• How excessive antibiotic use can destroy your gut bacteria.
• Why your microbiome is like a rainforest.
• Real food sources of tryptophan, and why you should consume them.
• How vitamin c can improve your sleep quality.
• The number one mineral deficiency in the US.
• How just one alcoholic drink can disrupt your sleep cycles.
• Two realistic steps you can take to help your body process alcohol faster. 
• The benefits of Epsom salt baths. 

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Every day when you choose what to put on your plate, you are given the opportunity to nourish your body. Not only that, but our food choices also have implications on our families, our communities, and the planet. It matters where your food comes from, it matters how it’s made, and it matters how sustainable it is. 

That’s why Darin Olien is on a mission to redefine superfoods. Darin is a New York Times bestselling author, an exotic superfoods hunter, and the co-host of Netflix’s hit series, Down to Earth. He’s here to talk about advancing our health with nutrient dense foods and creating a more sustainable food system.

You’re going to hear Darin’s insights on transparency in our food system, the importance and function of clean water, and what makes a superfood super. I hope this interview will inspire you to make more intentional and conscious food choices, and to vote with your dollar every time you have the opportunity. Enjoy! 

In this episode you’ll discover:

• How Darin became interested in nutrition and superfoods.
• The inspiration for the show, Down to Earth. 
• Why transparency is important in our food system. 
• What is actually in conventional bottled water.
• How water reacts with other compounds. 
• What TDS is, and why it matters. 
• Alternative methods for creating clean drinking water.
• How oxygenated water works. 
• What you need to know about estrogen-mimicking compounds. 
• The link between bottled water and hormone disruption. 
• What ethnobotany is.
• The benefits of Barukas nuts. 
• Important sustainability differences between Barukas nuts and almonds.
• The power of voting with your dollar. 

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Cancer - the very word in and of itself can put a pit in your stomach. We often think of cancer as an indiscriminate misfortune that randomly occurs. But did you know as little as 5-10% of cancers are determined by our genetics? 

That means that upwards of 90% of cancers are controlled by epigenetic factors, and therefore are in our control. There’s no one better to speak on this topic than Naturopathic Oncologist, Dr. Christian Gonzales. On this episode, Dr. Gonzales is sharing the science behind cancer susceptibility, and how cancer actually occurs in the human body. 

You’re going to learn about the power you have to control your health outcomes, how to hedge your bets against cancer, and why having a sense of community can improve our health. Dr. Gonzales is a true expert in this field, and I hope this episode gives you the knowledge and empowerment you need to become your best and healthiest self for years to come. 

In this episode you’ll discover:

• How Dr. Gonzales became interested in integrative oncology.
• What cancer actually is, and how it occurs in the body. 
• The percentage of cancer cases that are truly genetic. 
• Why cancer is multifactorial. 
• How UV light can change your DNA.
• What genetic instability is, and how it happens over time. 
• How getting closer to nature can help us prevent cancer. 
• The importance of following your circadian rhythm. 
• Why a variety of food is nature’s gift to us. 
• How antioxidants can protect you from the sun. 
• Better alternatives to chemical-ridden plastic food storage containers.
• Why some people are more sensitive to mold. 
• How to build resiliency against mold. 
• Which epidemic is more detrimental to our health than smoking.
• How to attract like-minded individuals into your life.
• Why trauma can be an obstacle to healing, and how to release it.

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In recent years, rates of thyroid disease have skyrocketed. And when you think about it, it’s really no surprise. When it comes to managing our health, the thyroid is a relatively overlooked piece of the puzzle. 

This small but mighty butterfly-shaped organ controls a multitude of functions in the body, including metabolism, tissue repair, hormone production, and more. Because the thyroid controls so many mechanisms in the body, a malfunctioning thyroid can cause symptoms like weight gain, fatigue, inflammation, and memory loss. 

While there’s a lack of accessible information about thyroid health, there’s also a lot of misinformation out there. In his new book, The Thyroid Reset Diet, Dr. Alan Christianson shares his latest research on thyroid health and strategies for restoring thyroid function. On today’s show, he’s sharing incredible insights from his research including statistics on thyroid disease, what you need to know about iodine consumption, and real solutions for regaining thyroid health. Enjoy!  

In this episode you’ll discover:

• What the thyroid gland is, and what it’s responsible for in the body. 
• The role that iodine plays in the function of the thyroid. 
• What the two chemical forms of iodine are. 
• How much iodine you need for optimal thyroid function. 
• Why you won’t find iodine listed on food labels. 
• What can happen if you consume too much iodine.
• Why thyroid disease rates have roughly tripled in the last few decades.
• What a thyroid storm is, and the only way to cure it. 
• The three different types of thyroid diseases.
• Why iodine is like bleach.
• How the autoimmune disease, Hashimoto’s thyroiditis, occurs.
• The three big drivers of thyroid disease. 
• What you need to know about iodine hiding in your personal care products. 
• Real food sources of iodine. 
• Why exercise is a key component of thyroid health. 

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