The Model Health Show

Our modern world is incredible. We’ve got access to the best medicine in the history of mankind, wi-fi, social media, and podcasts. But there’s no denying that our convenience-based lifestyles have damaged our relationship with things like food inputs, activity levels, toxic burdens, and circadian rhythms. To make a shift that supports your biology, you don’t have to cut out all of your modern amenities and devices. We just need to be more intentional about creating an environment that allows our brains and bodies to perform at their optimal function. 

Today, you’re going to learn how to realistically implement habits and behaviors to heal your body and strengthen your brain. Max Lugavere is back to share the actionable research from his newest book, The Genius Life. Not only is Max digging deep into the science behind enhancing your health, but he’s also sharing practical habit shifts we can all engage in.

Max is bringing all of his best recommendations on how to revitalize your body and brain so that you can become your best self. We’re going to cover how and when to eat, the importance of different vitamins for your health, how to limit your toxic exposure in a practical way, and so much more. So click play, apply what resonates with you, and enjoy!  

In this episode you’ll discover:

• The truth about counting calories.
• Why ultra-processed foods can lead to addiction.
• How eating whole foods can naturally regulate your hunger signals.
• What the thermic effect of feeding is.
• The metabolic advantages of consuming protein. 
• Three elements that make a food hyperpalatable. 
• What mTOR and AMPK are, and how they work together.
• The importance of optimizing your vitamin D levels.
• How vitamin D plays a role in multiple sclerosis and other autoimmune diseases.
• What the supplement astaxanthin does in the body.
• The differences between magnesium glycinate and magnesium citrate.
• How to make informed decisions about sunscreen.
• The history of BPA, and why you should consider using fewer plastics.
• What you need to know about flossing.
• The three P’s of detoxifying. 
• How optimizing your sleep can improve your overall health. 

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What do you think of when you hear the term “women’s health?” Traditionally, women’s healthcare is limited to maintaining the health of the reproductive system. Standard practices in women’s health include pelvic exams, mammography, and pregnancy and childbirth services. And while those services certainly have their role, women have many other systems in their body than just their reproductive organs.

Just like everything else in healthcare, it’s time to stop compartmentalizing women and start thinking of their bodies as interconnected, holistic beings. Women are far more likely than men to suffer from autoimmune diseases, anxiety, migraines, and Alzheimer’s disease. This is because of unique functions and risk factors in the female brain that have been ignored in the healthcare field—until now. 

In her new book, The XX Brain, Dr. Lisa Mosconi fills in the gaps on women’s health and shares research-based insights on how to protect and sustain the female brain. Her work is massively shifting the conversation around what actually differentiates women from men, and more importantly how to nurture and appreciate those differences. I hope this episode will inspire and empower you to maximize your brain health and live a longer, healthier life. 

In this episode you’ll discover:

• The definition of bikini medicine.
• How men and women’s brains differ in terms of functionality.
• The statistics on Alzheimer’s disease prevalence in women.
• What structural connectivity is.
• How the XX chromosomes are related to brain function.
• What estradiol is.
• The impacts that estrogen has on the female brain.
• Why the onset of Alzheimer’s is not like catching a cold.
• How procedures like a hysterectomy affect the brain.
• The difference between biological age and hormonal age.
• What the grandmother hypothesis is.
• The two species that can survive after their fertile window ends.
• What you need to know about hormone replacement therapy.
• The number one cause of early menopause.
• Why at-home genetic testing kits aren’t always accurate.
• The importance of protecting your brain with antioxidants.
• How gut health and hormone function are related.

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“The difference between a broken community and a thriving one is the presence of women who are valued.” – Michelle Obama 

In honor of International Women’s Day, I wanted to take the opportunity to celebrate some of the most impactful and brilliant women I’ve had the chance to interview on The Model Health Show. This episode is a compilation of ten of the most powerful, inspiring women that have shared their insights on the show.

On this compilation episode, you’re going to hear valuable tips on topics ranging from weathering life’s storms, to appreciating your body, to building strong and sustainable relationships. You’ll hear about stepping into your power, the impact of setting clear priorities, and how shifting your perception and realizing your value can change your life. 

Whether you are a woman, love a woman, or were born from a woman, I know these insights will bring value to your life. I sincerely hope something in this compilation will resonate with you and help you on your path to becoming your best self. Happy International Women’s Day!

In this episode you’ll discover:

• How the women in my life have influenced the way I see the world.
• What your number one job should be every day. 
• How shining a light on your insecurities gives you authority.
• The power that your words have on your reality.
• Why realizing your innate value can transform your life.
• How self-love can uplift you and allow you to reach your potential.
• The importance of setting clear priorities.
• Why connecting with a therapist can help you align your words with your actions.
• The two major things you need to remind yourself during a difficult season of life.
• How to break the cycle of being a victim. 
• Why gaining a deeper understanding of yourself can improve your habits.
• How thinking of your body as a gift can change the way you behave.
• What an expectation hangover is, and the three things that contribute to it.
• Why uncertainty is so difficult for the human brain.
• How women can step into their superpower.
• The power of having the courage to set boundaries in relationships. 

Items mentioned in this episode include:

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Mental illness has been stigmatized in society since the beginning of time. And although society as a whole is becoming more educated and compassionate about this issue, we still have a long way to go in terms of changing the paradigm around mental illness. Today’s guest is leading the charge on this issue.

Dr. Daniel Amen is a psychiatrist, speaker, 10-time New York Times bestselling author, and one of my great teachers in life. Today he’s back on The Model Health Show to share the paradigm-shifting information from his new book, The End of Mental Illness. This information encompasses everything from improving the health of the brain to alter your emotions to physically shifting the way your body operates through brain health.

Your brain dictates your behavior, the way you see the world around you, and your overall health. I hope Dr. Amen’s insights will inspire you to change the way you think about mental health and begin taking steps toward creating and sustaining a healthier brain. Enjoy!

In this episode you’ll discover:

• How Dr. Amen became interested in medical imaging.
• The problem with the term “mental illness.”
• How deprivation can lead to issues with the brain.
• What SPECT imaging is, and the three things we can learn from its results.
• How improving brain health can make therapy more effective.
• A brief history of psychology treatments. 
• What the different brain types are, and how they operate.
• Signs of low blood flow to the brain.
• The difference between animal-based and plant-based omega 3’s.
• How to know if there’s inflammation in your body, and how to reduce it.
• What a mind storm is. 
• How traumatic events can actually change your brain.
• What percentage of Americans are diabetic or prediabetic.
• The correlation between body weight and blood flow to the brain.
• Why sleep is so important for brain health.
• Three strategies to take care of your brain.
• The four circles of the BRIGHT MINDS approach. 
• How we can cure our society’s epidemics by focusing on brain health.

Items mentioned in this episode include:

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There are so many afflictions in our modern world that people suffer from—chronic illness, poverty, obesity, violence, mental health, to name a few. But what if we could solve these problems and create a healthier, happier world by simply changing one thing? That’s the exact philosophy behind Dr. Mark Hyman’s new book, Food Fix.

On today’s show, Dr. Hyman is back on The Model Health Show to share how changing the way we eat can transform the most important issues our society faces today. This interview is a deep dive into how our food system has the capacity to transform lives, save the environment, shut down social injustices, and so much more. 

You’re going to learn about how the food system targets and harms our children, how malnutrition drives chronic disease and inflammation, plus simple changes you can make to shift our food system. The impacts of this manifesto are widespread, and this information is applicable to all of us. So listen in, take good notes, and enjoy this interview with the one and only, Dr. Mark Hyman! 

In this episode you’ll discover:

• Why our relationship with food is uniquely intimate.
• How the food system impacts many of our world’s problems.
• The staggering trends of obesity statistics in the US.
• One powerful, simple habit shift you can implement to reduce food waste.
• How soil depletion changes our food quality.
• The difference between dirt and soil.
• What crop rotation is, and why it’s important for soil health.
• How regenerative farming can solve our food problems. 
• The importance of biodiversity and food.
• How our microbiome and soil are interconnected. 
• The problem with big food and funding.
• How a poor diet affects children’s brains.
• The issue with targeted ads in minority populations.
• Why our brain needs certain nutrients to optimally function.

Items mentioned in this episode include:

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Standard practices in healthcare are constantly evolving as we learn more about our bodies. It’s shocking to think back on the history of common treatments. Through the 19th century, leeches were a typical medical treatment, and less than 100 years ago, lobotomies were standard practice. 

When we know better, we can do better. Emerging studies shape the way we care for our bodies, but now more than ever, we’re realizing our bodies’ systems are much more interconnected than we originally thought. It’s easy to compartmentalize different body parts and systems, but humans are holistic beings. Everything from your nervous system to your cardiovascular system and even your teeth are connected.

Today’s guest, Nadine Artemis, is one of the top experts in the world on holistic dental care. She’s here to share some of her best tips for cultivating healthy teeth and gums. You’ll learn about how cavities are created (and reversed!), how to choose your oral care products, and how to become the expert on your own dental care. Enjoy! 

In this episode you’ll discover:

• How Nadine became interested in creating clean beauty products.
• The process in which essential oils are created.
• What the dentinal lymph system is.
• Why a tooth is similar to a tree in structure.
• How cavities are actually formed.
• Food that discolor the teeth.
• The dangers of teeth bleaching, and how to naturally whiten your teeth.
• What leaky gums are.
• The potential downsides of using conventional toothpaste.
• Which essential oils are beneficial for oral care.
• How the mouth’s microbiome works. 
• Natural treatments to eradicate bad breath.
• The benefits of tongue scraping.
• How gum disease and heart disease are related. 
• The dangers of amalgam dental filings. 
• Why a cavity is like an infection (and how it can heal!)
• How to choose the right toothbrush, and how to brush for gum health.

Items mentioned in this episode include:

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“One word frees us of all the weight and pain of life: that word is love.” - Sophocles

There’s no bigger influence on your well-being and success than the health of your relationships. This time of year is all about showing affection through chocolate and flowers, but if you actually want to create a deeper connection in your relationship, it’s going to require more effort and growth.

On this Masterclass episode, you’re going to hear 10 specific strategies you can utilize to help deepen your relationships and create stronger connections. This episode contains tips on how to make your relationship a study, the importance of prioritizing apologies and forgiveness, and what it takes to build a lasting relationship.

You’re also going to learn about different types of love, how to strike the perfect balance of helping your partner grow, and how to encourage a deeper connection. I hope you’ll take these strategies to heart and implement them year-round. So click play, listen intently, and enjoy! 

In this episode you’ll discover:

• The 7 types of love according to the Ancient Greeks.
• How to support your partner’s mental and physical health.
• Why sleep deprivation and hunger can make it harder for us to connect.
• How love is like a Venn diagram.
• The importance of showing your partner love and appreciation even when you disagree.
• Why you should schedule one-on-one time with your significant other.
• The one question you should ask yourself during a conflict. 
• Why forgiveness is a holistic process.
• The two main definitions of authenticity. 
• How a romantic relationship is like a basketball team.
• Why you should set goals together in your relationship.
• The significance of cultivating a feeling of safety in your relationships.
• Why you should study your partner.
• How to please your partner (in more than just a sexual way!)
• Why friendship should be a key component of a romantic relationship.

Items mentioned in this episode include:

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Have you ever thought about what the true limits of human potential are? For example, one pervasive myth is that we only use 10% of our brains. But that’s not the full story—we actually use 100% of our brains, even when we’re asleep. The problem is, we don’t use our brains at 100% capacity. 

What makes the human brain so incredible is that it controls every aspect of your mind and body. From regulating your metabolism and mood to controlling your vision, the brain is a powerful player in your overall health. Today you’re going to learn how to optimize your brain and operate at your full capacity. 

New York Best-Selling Author Ben Greenfield is sharing groundbreaking insights from his newest book, Boundless. This interview is an in-depth look into how to truly upgrade human performance through scientifically proven strategies. You’re going to hear how to recover faster, think more clearly, sleep better, optimize your brain, and become boundless. Enjoy!  

In this episode you’ll discover:

• How frequencies can actually heal and change our brains.
• What the vagus nerve is, and the roles it plays in the human body.
• How to increase the tone of your vagus nerve.
• What the mammalian diving reflex is and its importance.
• The two compounds that create acetylcholine, and how to get it in your diet.
• What gut smashing is.
• The benefits of massaging the abdomen as you would other muscles in the body.
• What neurotransmitter dominance is, and how to address it.
• The two most important things you can do to care for your neurotransmitters.
• What it means to be cognizant of your sensory input. 
• The importance of consuming (or supplementing) B vitamins & amino acids.
• How to appropriately utilize melatonin. 
• What sleep hygiene is, and the importance of creating a safe sleeping environment.
• The two main issues that can create a leaky blood-brain barrier.
• What you need to know about bio-individuality and nutrition.
• The recovery benefits of cold therapy.
• What it means to be boundless in spirit.

Items mentioned in this episode include:

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When you hear the term “medicinal mushroom,” you might think it’s just another health buzzword. But the truth is, mushrooms were used by our ancestors for medicinal uses for many generations. The fungi kingdom has far-reaching benefits—including gut and skin health, immune function, cognitive ability, and longevity.

There’s no one better to learn about the power of adaptogenic mushrooms from than Tero Isokauppila. Tero is the founder of Four Sigmatic, a wellness company dedicated to elevating your existing routines with superfood medicinal mushrooms. If you’re a longtime listener of The Model Health Show, you know I’m a huge proponent of incorporating these products into your routine. 

Today you’re going to learn about how edible superfood skincare can upgrade the health of your skin. You’ll hear about the power that ingestible products have to support a topical skincare routine, why mushrooms are the hottest trend in skincare, and how to make small, sustainable changes to your health. Tero is bringing tons of knowledge to this episode, so be sure to listen in and take good notes on the powerful benefits of fungi!

In this episode you’ll discover:

• Why it can be so difficult to convince children to try new foods.
• What the four biological kingdoms are.
• Why nutrition can’t be simplified into a binary of good vs. bad.
• The three major groups of fungi. 
• How medicinal mushrooms can affect the microbiome and weight management.
• Which fungi is known as the queen of mushrooms.
• The connection between mushroom consumption and gut health. 
• How reishi can affect sleep patterns.
• What adaptogens are and how they can increase calmness in the body.
• Why you shouldn’t aim for perfection with your health goals.
• How medicinal mushrooms can improve skin health.
• The truth about absorption of personal care products.
• How Asian skincare has infiltrated the Western world.  
• Why black foods are incredible for longevity. 
• The importance of salt for human health.
• A conversation on topical beauty vs. ingestible beauty. 
• How to identify quality mushroom products. 
• What dual extraction is, and why it matters.
• The two processes that mushrooms need to be bioavailable. 
• How coffee contributes to longevity (and some of its drawbacks)! 
• Why Lion’s Mane can balance out the overstimulation of caffeine.
• Where the name Four Sigmatic originated from. 

Items mentioned in this episode include:

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Making meaningful and intentional choices with your nutrition is one of the most powerful ways you can influence your health on a daily basis. The way you eat can impact the health of your microbiome, the way your genes behave, and more. But with so much information (and misinformation) out there, it’s easy to become overwhelmed and confused about the best way to nourish your body.

Today you’re going to hear a compilation of some of the best nutrition tips from the past 100 episodes of The Model Health Show. These insights cover topics from the biochemical aspect of nutrition to developing a healthy mindset about eating. You’re going to learn about appropriately fueling your metabolism, how to make optimal nutrition choices, and how to become more competent when it comes to food.

Most importantly, this episode contains actionable advice you can implement to cover all of your bases, nutritionally. I hope this episode serves as an in-depth resource to support your nutrition, your health, and your life. Enjoy!

In this episode you’ll discover:

• Why it’s necessary to be flexible with your metabolism.
• The two main rules of metabolic function.
• What ECGC is, and how to incorporate it into your diet.
• How food restriction can disrupt your body’s natural intelligence.
• The problem with assigning morality to food. 
• How to support your intestinal flora.
• The importance of eating a wide variety of colors.
• What it means to eat stressed out foods.
• The benefits of eating foraged and wild-caught foods.
• What xenohormetic molecules are, and how they contribute to longevity.
• Three important questions you should ask yourself before purchasing food.
• How your liver health can contribute to leaky gut (and how to fix it!) 
• The role of resistant starches, and sources you can add to your diet.
• What it means to increase your kitchen IQ.
• How embracing variety in your diet nourishes your body. 
• Why you should avoid food that’s purposely engineered to be delicious.

Items mentioned in this episode include:

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