With the realization of one’s own potential and self-confidence in one’s ability, one can build a better world. – Dalai Lama

There are times in our lives when exterior circumstances can feel heavy and overburdening. Between a global pandemic, social unrest, and whatever you might be going through in your personal life, it’s totally normal to feel overwhelmed. If you’re experiencing high levels of stress, the most important thing to remember is that you are resilient, you are strong, and you are equipped to overcome.  

Having that awareness really boils down to one key character trait: confidence. If you’re confident in your ability to face the challenges in your path, you’ll thrive through the hardships and come out even stronger. The good news is, your confidence is a muscle that you have the capacity to build. 

In this episode of the Model Health Show, you’re going to hear eight powerful messages to encourage you to cultivate confidence. You’ll learn where your confidence comes from, simple tips and strategies you can use to build your confidence, and how you can train your mind to become more positive and resilient. I hope this episode reminds you of your strength and your capacity for greatness, no matter what life throws at you. Enjoy! 

In this episode you’ll discover:

• Where confidence actually comes from. 
• The one thing you can do to build your self-confidence.
• Why your self-worth is like a thermostat.  
• How confidence and preparation go hand-in-hand.
• Why it’s so important to stay in your lane. 
• The two different ways you can allow fear to impact your choices. 
• How to get physically stronger can push you to become more confident in other areas.
• What the poker chip theory of self-esteem is. 
• How to train your brain to focus on your accomplishments and positive experiences. 
• Why having a fear of the worst-case scenario keeps you stuck. 
• How to create brief successes to help you build confidence.
• What the number one judgment is in our lives.
• Why fear is an opportunity for self-love.  

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What do you think of when you hear the term body fat? If you’re like most Americans, you probably think of body fat as a cosmetic issue. But the truth is, our body fat is a critical part in our health, including hormone regulation, immune function, and metabolic processes. 

In our chronically overweight society, many people have an overabundance of body fat—but struggle to actually burn it off. There’s a huge misconception that this is a willpower deficiency, but in reality, a metabolic problem is a serious biochemical imbalance. Luckily, it’s one that can be corrected with a few simple and straightforward shifts. 

In her new book, The Fatburn Fix, Dr. Cate Shanahan shares how an overabundance of vegetable oils in the Standard American Diet leads to the inability to burn body fat. On this episode of the Model Health Show, Dr. Cate is back to share about the biochemistry of highly refined oils, how the human metabolism runs most efficiently, and how simple swaps in your diet can make you a better fat burner. Enjoy!  

In this episode you’ll discover:

• What the best exercise you can do is.  
• How to make your body crave exercise. 
• Why body fat is the number one determinant of our health. 
• How your body’s metabolism works.
• Why the idea of metabolism speed is a misconception. 
• How the makeup of human body fat has changed over time. 
• The problem with highly refined seed oils.  
• What PUFAs are. 
• Why the percentage of polyunsaturated fatty acid in your body fat matters. 
• The three biggest food sources of processed oils. 
• How inflammation and body fat are interconnected. 
• The link between vegetable oils and COVID-19 effects. 
• Why canola oil is more common than olive oil.
• How your body fat controls your temperament.
• The two different types of sugar addiction. 
• How processed oils are made. 

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This year has been a time for deep reflection, societal shifts, and hard conversations. Between being quarantined at home for months and our society experiencing an awakening of racial disparities, to say it’s a strange time would be an understatement. 

While major events in the world might seem out of our control, we each hold so much power in our ability to create meaning, engage in important conversations, and spark change around us. On today’s show, Anne Stevenson is back to share her perspective on navigating relationships through difficult seasons, the power of empathy, and how we can all learn more—and in turn, do better. 

You’re going to hear about maintaining bonds when under pressure, the importance of self-care, and why having a willingness to learn is at the root of real change. Anne is sharing tips on strengthening relationships, growing through difficulties, and what it takes to be a true ally. Enjoy! 

In this episode you’ll discover:

• How our relationship dynamic was forced to change in early 2020.
• What we can learn from our collective experience in quarantine. 
• Why Anne’s perspective on homeschooling recently evolved. 
• How to handle stress in relationships during this unique time.
• The importance of creating yearly goals. 
• Why now is an opportunity to up-level and strengthen your connections.
• The role that self-care plays in activism. 
• Why we all need to examine our own biases. 
• How education and a willingness to learn can help our society heal. 
• The pervasive problem with deflecting serious issues. 
• How compassion empathy can create change. 
• Why we’re in the midst of a rising of consciousness. 
• The three types of empathy. 
• What Black people really need from white allies. 
• Why studying is at the foundation of a well-rounded belief. 
• How education can strengthen your ability to call out injustices. 
• Ways you can encourage diversity within your community. 
• The importance of taking action on what resonates with you. 

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“Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.” ― Marie Curie

Over the last few months, you’ve probably heard a lot of buzz about how you should be avoiding others, staying indoors, and wearing a mask. While there’s certainly a time for being cautious, I’ve found myself wondering why news outlets aren’t sharing more empowering information. There is a lot you can do to improve your immune function and protect your body from chronic illnesses so that you can better fight off infections. 

Feeling powerless and fearful is no way to navigate your life. Instead, I want you to be equipped with real, proven information that gives you peace and preparation. Together, we can change the conversation and shift from living in an epidemic of fear to thriving in our own knowledge and understanding. 

On today’s show, we’re going to discuss questioning not only what you hear on the news, but also your own self-serving biases. We’re going to focus on working with the scientific evidence that we already have, instead of waiting and wishing for a different outcome. I hope this episode arms you with the education you need to feel empowered in your choices and take authority over your health. 

In this episode you’ll discover:

• How a self-serving bias works, and how you can challenge it. 
• Why the US has been hit so hard by COVID-19.
• The three things you do every day that contribute to your cellular makeup.
• How many American citizens have diabetes or prediabetes.
• The link between immune function and viral infection deaths. 
• How conventional medicine and specialization can often miss the big picture. 
• The most effective thing we can do to improve the COVID-19 survival rate.
• How simply going on a short walk can boost your immune system.
• The relationship between vitamin D deficiency and COVID-19 infection rates.
• How quality sleep can improve your natural killer cell production.
• Why we need to better utilize the data we have on immune function.
• How chronic illnesses make us more susceptible to infectious diseases.
• The top three causes of death in the US.
• How many American people die from heart disease each year.
• What you need to know about exposure to carcinogens.
• The drawbacks of wearing a mask long-term.

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Stress is a normal part of being human, and in our modern world, stress is something that we will always experience on some level. But lately it seems like stress triggers are in overdrive, and many of us are looking for ways to clear our minds and manage stress so that we can be our best selves. 

In this compilation episode, you’ll learn advice and strategies from eight experts on how you can better manage stress. While it’s impossible to totally eliminate the stressors in your life, you have the capacity to build your resiliency. This episode will teach you how to modulate your stress so that you can maintain your happiness and health—no matter what is going on in the world around you.

You’re going to hear about the different types of stress, and how your relationship with technology influences your stress levels. You’ll learn about the power of food, music, and exercise to manage stress, proven ways to improve your resiliency, and much more. Enjoy! 

In this episode you’ll discover:

• What percentage of doctor’s visits are due to stress-related illnesses.
• Why your brain needs downtime.
• What Micro Stress Doses are, and how to understand your personal threshold.
• The two types of stress that we experience.
• What xenohormetic molecules are. 
• The power of eating colorful foods. 
• What primary cilia are. 
• How sound can actually change cellular structure in your brain.
• Why play is a self-tuning mechanism for your brain. 
• The importance of taking inventory of your time. 
• What the Japanese term shinrn-yoku means. 
• Why cortisol is not inherently negative. 
• What cross-adaptation is. 
• Activities you can engage in to help you manage psychological stress. 
• How exercise can help build up your resilience to stress. 

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“Race and racism are a reality that so many of us grow up learning to just deal with. But if we ever hope to move past it, it can’t just be on people of color to deal with it. It’s up to all of us—Black, white, everyone—no matter how well-meaning we think we might be, to do the honest, uncomfortable work of rooting it out. It starts with self-examination and listening to those whose lives are different from our own. It ends with justice, compassion, and empathy that manifests in our lives and on our streets. I pray that we all have the strength for that journey, just as I pray for the souls and the families of those who were taken from us.” – Michelle Obama 

Long-standing, deep-seated racial inequities are being uncovered in every aspect of American life. Not only do many western illnesses (and even the pandemic) disproportionately affect Black people, but now we’re seeing a widespread public outcry about racism in our criminal justice system. If you’re at all familiar with The Model Health Show, you know my tendency to dig into the numbers, look at the data, and find the root cause of any issue.

That’s what we’re going to dive into on today’s show. You’re going to gain a deeper understanding of systemic racism, racial profiling, and the disproportionate rates in which violence, poverty, homicide, and police brutality affect the Black community. I hope you will come into this episode with an open mind, and I also ask for your compassion as I share deeply personal and hurtful experiences. 

I invite you to view these current events through my perspective and the culmination of my experiences as a Black man in America. I also want to encourage you to be part of the change—offering specific action steps you can take in your heart, your home, and your community. 

In this episode you’ll discover:

• Where I come from, and how my early exposure to violence influenced me.
• What the second most influential factor in the lower lifespan of black men is.
• Why we need to start viewing violence as an epidemic of public health. 
• How our life experiences shape our viewpoints and outcomes.
• The experience that led me to always seek out truth. 
• How being involved in a desegregation program affected me. 
• An example of how societal norms can change in just one generation.
• My experiences being racially profiled by the police and other authority figures.
• The core issue that our society needs to address. 
• Why I believe racial injustice is still an undercurrent in our society. 
• The importance of recognizing your own cognitive biases.
• History of Black Wall Street. 
• How education and exposure can facilitate deep change. 
• The link between poverty and violence, and what you can do to help. 
• What qualified immunity is, and why we need to speak up about it.
• The qualities and training that I believe should be mandatory for police officers. 
• How to leverage your vote to create systemic change. 
• What you need to know about prosecutor-police relationships.
• How to use your voice as a force for compassion, equality, and love. 

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“Change will not come if we wait for some other person, or if we wait for some other time. We are the ones we’ve been waiting for. We are the change that we seek.” – Barack Obama 

Our society is experiencing deep disconnection, turmoil, and uncertainty. As we face two devastating crises, we also have an incredible opportunity. We get to decide if we will remain in fear, struggle, and disconnection—or instead create a brighter future focused on solutions, equality, and connection. 

I couldn’t think of anyone better suited to address this topic than Dr. Michael Bernard Beckwith. Michael is a thought leader, spiritual teacher, and the founder of the Agape International Spiritual Center. His message has proved to be of abundant inspiration and empowerment to me personally, and I hope you will receive the same gift from this interview. 

This episode is about finding empowerment in times of despair and turmoil, opening your mind and heart to new paradigms, and how to step into a more elevated way of being. Michael is sharing his powerful insights on spiritual growth, societal change, and being an active participant in changing not only yourself but the world around you. Enjoy! 

In this episode you’ll discover:

• How spiritual principles are like gravity.
• What the virus of the mind is.
• The two different paradigms we’re caught between.
• What fear does to your immune system.
• Where solutions come from. 
• How to transmute fear into excitement and enthusiasm.
• What unfoldment is. 
• How fear holds us back from creativity and innovation.
• The difference between being a consumer and a creator. 
• Why the US healthcare system is flawed.
• How to increase your baseline of joy. 
• The questions you should ask yourself when you feel stuck. 
• What compassion really means. 

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Much of what you hear in the media about COVID-19 comes from a place of fear and uncertainty. Even the word pandemic itself incites a certain level of fear. But fear doesn’t paint a clear picture or give us solutions—only science can do that. 

That’s why I wanted to bring on an expert in the field of epidemiology to help us take a more rational, evidence-based approach to protect our health during this time. Dr. Alan Preston is a former professor of epidemiology & biostatistics. Today he’s helping us make sense of the data so we can make more informed, sensible decisions when it comes to protecting our health. 

You’re going to learn about the basics of epidemiology, interpreting data, and the function of the immune system. Dr. Preston is sharing why the information you see in the media doesn’t paint the full picture and the importance of accurate data. Click play, take good notes, and enjoy! 

In this episode you’ll discover:

• What an epidemiologist actually does.
• The difference between incidence and prevalence rates.
• An important distinction between asymptomatic and presymptomatic.
• The truth about accurate reporting in the media. 
• How to take personal responsibility for your health. 
• The two big mistakes that made New York a hotspot for COVID-19.
• Why generalizing data is a problem.
• How death counts are reported. 
• The societal impacts of long-term quarantine.
• How stress and toxin production are interconnected. 
• Why vaccinations aren’t the answer that many are looking for.
• How your immune system evolves and adapts.

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“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours—it is an amazing journey and you alone are responsible for the quality of it. This is the day your life really begins.” – Bob Moawad

It can be easy to become weighed down by external circumstances, especially right now. All of us are adjusting to a new normal and trying to navigate circumstances that we’ve never encountered before. In a time when there are more uncertainties and stressors than ever, it’s important to remember the innate power that you hold to navigate your life’s direction. 

Today you’re going to hear ten uplifting, motivating messages to remind you of your capacity to create a life that you love. You’ll hear about how you can create a healthier stress response in your body and how to take control of your mind. This episode contains tips for goal setting, creating happiness, and setting your own boundaries of what is possible for you. 

If you’ve recently felt like you’ve lost motivation or perspective, know that you’re not alone in that. What truly matters is your ability to recognize that, pivot, and understand the gravity of your potential to create change. I hope this episode inspires you to take back your power and build a mind, body, and life that you’ve intentionally chosen. Enjoy!

In this episode you’ll discover:

• Why stress is not inherently negative. 
• What the stress mindset effect is.
• How the way you think about stress affects your immune system.
• What intention deficit disorder is.
• The power of establishing an intention.
• Why obstacles are necessary for achieving your goals.
• What you can learn from the difficult times in your life.
• The benefits of cultivating a meditation practice. 
• How to start playing by your own rules and create fulfillment. 
• The three things your soul wants. 
• Why you should identify where you think best. 
• How making excuses eliminates possibilities and hope.
• Why finding happiness is a myth. 
• How you can change your future. 

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During these unusual and challenging times, it’s more important than ever to take care of our minds and bodies. Unfortunately, the data is showing a different reality; more and more Americans are turning to the comfort of processed and packaged foods. Specifically, cereal brands have seen increased sales across the board in recent months. 

As a longtime cereal lover, I have a deep understanding of the nostalgia, joy, and comfort that can accompany a bowl of cereal. But I also want us to have a better grasp on the health implications, marketing ploys, and the complex history of the advent of breakfast cereals. Today, you’re going to learn about cereal’s strange origins, including a decade-by-decade summary of how cereal became so engrained in our society.    

We’re covering the bizarre facts that led to modern-day cereal, the truth about fortified breakfast foods, and the marketing ploys that continue to drive cereal sales today. Cereal is a pervasive piece of breakfast culture in America, and today you’re going to learn how it became popularized. More importantly, you’ll gain an understanding of how cereal impacts your health, how to incorporate healthier choices, and a more ideal way to start your day. 

In this episode you’ll discover:

• How the quarantine has increased sales of processed foods.
• The truth about fortified food products.
• How breakfast foods have evolved over time.
• The odd history behind the advent of breakfast cereal.
• How hormones are influenced by sugar intake.
• The link between breakfast cereals and outlandish marketing claims.
• How television changed advertising for cereal brands. 
• What a gascromatagraph is.
• The problem with artificial flavors and colorings.
• How many commercials about food children are exposed to by age five. 
• What percentage of food companies’ marketing budgets are aimed towards children.
• How cereal mascots create brand loyalty with consumers.
• The shocking differences between eating a high carb and a high protein breakfast.

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