The Model Health Show

Can you think of a type of movement that brings joy to your life? For some people, this might be a more structured type of exercise like weightlifting or Pilates. For others, it might be something simpler like having a dance party with their kids or walking their dog. Either way, there are profound health-giving benefits that are available to you when you engage in movement that brings you joy. 

Although our culture tends to put an emphasis on exercise as a weight-loss tool, its benefits go so much deeper than that. Engaging in a form of exercise that you love can also be a way to manage stress, form a sense of community, connect with nature, and help you identify a sense of purpose. Today we’ve got the very best person in the world to talk about this topic—Dr. Kelly McGonigal. 

In her new book, The Joy of Movement, Kelly shares how to fall in love with movement and how to reap its benefits in all areas of your life. If you’ve ever thought of exercise as a chore, you’re going to want to hear why movement can add value, meaning, and connection to your life. This episode is jam-packed with value, so listen in, take good notes, and most importantly—enjoy!  

In this episode you’ll discover:

• The effects that walking 30 minutes per day can have on the immune system.
• How Kelly became interested in studying the psychology of stress. 
• Kelly’s experience with chronic pain, and how it led her to psychology. 
• What it’s like to deal with an invisible illness. 
• Why how we perceive our stress is so important. 
• What the stress mindset effect is. 
• Common misconceptions about the effects stress has on the human body. 
• How to make stress healthier by fine-tuning your mindset.
• Why exercise is about so much more than weight loss.
• How engaging in exercise can change the structure of your brain’s reward system.
• What the joy gap is. 
• The scientific finding that Kelly considers to be the most interesting of the past decade.
• How the human brain has evolved to find hard work rewarding. 
• The truth about a runner’s high. 
• How movement brings out the best in humanity. 
• Why exercise can help you experience more meaning in life.
• The link between endocannabinoids and our ability to experience pleasure. 
• How movement can be biologically helpful for recovering from addiction.

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My personal mission is to deliver you content that will inspire, support, and encourage you to live the best year of your life. While having the proper knowledge is an important part of cultivating a healthy and fulfilled life, that knowledge is useless without practical application.  

Today you’re going to learn about the disconnect that exists between holding information and actual execution. Father and son duo, Drs. David and Austin Perlmutter, are here to share the groundbreaking information from their new book, Brain Wash. This interview is an insightful look into the physical disconnect that exists in the brain that can hold you back from reaching your goals and living your best life. 

In this interview, you’ll hear the latest science on how our brains have evolved over time, and how our modern world has hijacked our ability to make informed and responsible decisions. You’ll learn about the rampant disconnection in our culture, and most importantly, your ability to take control over your mind and consequentially make better decisions, strengthen your relationships, and create healthier habits. I hope this episode will arm you with tips to establish a healthy brain and a happier, more meaningful life. Enjoy! 

In this episode you’ll discover:

• How our brains have evolved and adapted over time.
• The two parts of the brain that affect the decision-making process.
• How the prefrontal cortex is tied to empathy and compassion.
• What disconnection syndrome is.
• How inflammation disturbs your brain. 
• Why the brain can get stuck in a vicious cycle of bad decisions. 
• The average amount of time per day Americans spend online.
• Why the prefrontal cortex is like an adult in the room. 
• What the Test of Time tool is, and how it can help you manage your online interactions.
• How spending time in nature can improve your decision-making skills. 
• The difference between passive and active social media usage.
• Realistic and easy ways to practice your empathy. 
• The major disconnection in our culture between information and execution.
• How consuming turmeric and DHA can improve your brain’s connections.
• The role that physician empathy plays in patient outcomes.
• Why taking back your decision-making skills can help you create results. 
• How stress and trauma create a disconnect in the brain and affect decision-making.
• The value that mindfulness and meditation have on the brain’s wiring system. 

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We tend to dedicate our time and energy to cultivating healthy relationships with the people around us and even ourselves—but have you ever considered what it means to have a healthy relationship with food? Food is such a critical part of our daily lives. Not only do we need it as sustenance, but food can also play a huge role in our culture, nostalgia, and our social lives. 

Unfortunately, dieting is prevalent in our society, particularly this time of year. Studies have repeatedly shown that diets simply don’t work. Not to mention, restriction and an amplified preoccupation with food can lead to anxiety and fear surrounding one of our basic human functions: eating!   

That’s why this episode with Kelsey Heenan is so powerful and enlightening. Kelsey’s personal relationship with food has evolved over the years from fearful and disordered to healthy, empowering, and mindful. Today you’re going to hear Kelsey’s story of overcoming an eating disorder, and how she is now helping others cultivate a healthy lifestyle with food and exercise. You’ll learn about intuitive eating, ditching food rules, and creating a more mindful experience with food. Enjoy! 

In this episode you’ll discover:

• Why your relationship with food is so unique and powerful.
• Kelsey’s journey with anorexia nervosa and exercise compulsions. 
• The moments of clarity that inspired Kelsey to seek treatment. 
• How Kelsey recovered from her disordered eating patterns. 
• The powerful and symbolic dream that was a monumental part of her recovery.
• How Kelsey developed a healthier relationship with exercise. 
• The basic tenets of intuitive eating. 
• Why a dieting mentality triggers fear and anxiety. 
• How calorie counting and macro counting can be a huge trigger for some people. 
• Why assigning morality to food is unproductive.
• How restriction and food rules can lead to binging. 
• The different roles that food can play in our lives. 
• Why leaving behind the diet mentality is so empowering. 
• Why facing your food fears can take the power away from disordered thoughts.
• What it truly means to be mindful about your hunger. 
• The power of appreciating your own unique body. 

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As we enter a new year and a new decade, there’s no better time to take in-depth look at your overall health. Our culture tends to laser focus on nutrition and exercise, but those are just two pieces of a larger, more complex picture. Your overall health snapshot encompasses so much more than the foods on your plate or the hours you log in the gym.

Most of us live a full and busy lifestyle, which overtime creates a state of depletion and burnout in our bodies. New York Times Best Selling Author, Dr. Kellyann Petrucci knows firsthand the struggles of being overworked, overstressed, and feeling depleted. Her new book, Dr. Kellyann’s Cleanse and Reset was inspired by her personal anecdote of overcoming burnout and regaining her health. 

Today you’re going to hear about how a cleanse can help you beat fatigue and depletion, and leave you feeling vibrant and restored. Dr. Kellyann is sharing how you can feed your DNA the food it craves, and how maximizing your nutrition can help you function at optimum levels. You’re also going to learn about healing your gut, reducing inflammation, and becoming more efficient at burning fat. Dr. Kellyann wants to help change the paradigm around cleansing and detoxing, and I hope this interview will inspire you to feel your best in 2020! 

In this episode you’ll discover:

• Why you need to make flexibility and adaptability part of your routine in 2020.
• How visiting a bookstore can help you identify your passions. 
• What inspired Kellyann to pursue naturopathic medicine. 
• How burnout is affecting many successful people today.
• Why you should set strict boundaries with your devices. 
• Common indications that your body needs a reset. 
• How to eat in a way that your DNA craves. 
• Why optimizing your nutrition can improve your brain function. 
• The importance of supplying your body with high-quality protein.
• How glycine can help you lose fat and simultaneously maintain muscle mass.
• What collagen is and why it matters for human health and longevity. 
• The three main principles Kellyann uses to help her patients feel better. 
• How collagen helps with insulin regulation. 
• The truth about detoxes, and how to think of them differently.
• Two main reasons why drinking infused water can be so impactful.
• The link between collagen consumption and healthy skin. 
• How bone broth can be beneficial for achy joints.
• The undeniable health benefits of gelatin. 
• How dry brushing works, and why you should incorporate it into your routine. 

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“We don’t stop playing because we grow old; we grow old because we stop playing.” – George Bernard Shaw 

When was the last time you engaged in play? On some level, kids (and even animals!) understand the release that comes with play, but as adults, we tend to overlook and neglect its importance. Adults need to play too, and studies show that playing can influence the expression of over 1200 genes in our brains. 

Playing can be an effective way to destress from your hectic lifestyle, stimulate your creativity, and improve your relationships. This concept is highlighted in Aaron Alexander’s new book, The Align Method. Today Aaron is sharing how often overlooked concepts like play, posture, and alignment can have far-reaching impacts on our overall health. 

You’ll learn about exercises you can use to feel your best, the link between posture and emotions, and the power of cultivating a physical relationship with yourself. I hope this interview inspires you to think differently about how the subtle things you do every day can impact your health and happiness. Enjoy! 

In this episode you’ll discover:

• How Aaron’s insecurities got him interested in health, and how his motive has shifted. 
• Why changing your environment can have a powerful impact on your well-being.
• How your posture can mirror your emotions.
• What mechanotransduction is. 
• The importance of play for human happiness. 
• Examples of positions the body naturally wants to experience.
• The link between social engagement and the body’s autonomic nervous system.
• How play teaches us about boundaries and respect. 
• What neuroception, interoception, and proprioception are. 
• A simple exercise you can use to observe your internal world. 
• The power of listening to your body. 
• Why you should think of your body like a cell phone.
• What proprioceptive neuromuscular facilitation is. 
• The power of cultivating a physical relationship with yourself.
• Why the term “monkey bars” is a misnomer. 
• What practicing hanging can do for your body’s functionality. 
• How harboring shame can limit you.

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Have you ever thought about what happiness actually means, and how you can experience more of it? Science shows us that as long as your basic needs are met, you actually have the capacity to learn to be happier. Like most things in life, you’ve got to put in the work if you want to cultivate happiness on a regular basis.  

On today’s show, we’re diving deep into the topic of creating happiness. You’ll learn about the science of happiness, its history throughout human evolution, and how happiness occurs on a biochemical level. You’ll hear about the four core components of happiness, and how to incorporate them into your routine. 

Most importantly, you’re going to discover seven strategies (with practical action steps) that you can implement in order to create a more fulfilled, happier you in the New Year!  So listen in, take good notes, and let’s cultivate the art of happiness. 

In this episode you’ll discover:

• The subtle distinction between happiness and pleasure.
• What positive psychology is. 
• Which genes contribute to overall happiness.
• What percentage of genetics is attributed to our life satisfaction. 
• The three brain structures, and their connection to our emotions. 
• How your thoughts can influence your emotions. 
• Why our brains are evolutionarily wired to seek out problems. 
• Which hormones and neurotransmitters play a part in your happiness. 
• The four core components of happiness. 
• How humor trains your brain to seek out joy. 
• Why you should write down a list of things that make you happy. 
• The importance of investing in your health. 
• What it means to have a positive history analysis of your life. 
• How receiving and embracing compliments can make you happier. 
• The power of gratitude for overall happiness. 
• Why it’s so important to be cognizant of your language. 

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In our culture, we’re always striving for more—a fitter body, a more Instagrammable house, or a more substantial paycheck. And while there’s absolutely nothing wrong with having aspirations, cultivating those goals is a meaningless pursuit unless it comes from a strong foundation of self-worth. You are capable of achieving your goals because you are deserving of them, not because you are lacking in some way. 

This can be a hard skill to master because many of us have a laundry list of skills and traits we believe we could improve upon. But you’ll find that your life will change if you can simply believe that you are enough, that you are deserving, and you are worth it.

That’s why I’m excited to share this conversation with Marisa Peer. Marisa is a world-renowned therapist, a best-selling author, and a specialist in teaching simple steps that produce life-changing results. On today’s show, she’s sharing the transformation that’s available to you by simply believing you are enough. You’ll hear about the incredible power of your thoughts and words, how to change your behaviors by making them familiar, and how to manifest anything you want. Marisa’s insights are truly groundbreaking, so get ready to listen in, take notes, and change the way you think!  

In this episode you’ll discover:

• How Marisa coached Vogue Magazine to shift their tone and messaging. 
• The effects that the media can have on our self-esteem.
• Why Marisa finds the conventional therapy model frustrating.
• The framework of Rapid Transformational Therapy.
• How your thoughts can influence your reality.
• Why our minds tend to be scared of hunger.
• The importance of being intentional and positive with your words.
• How your mindset affects your finances, and how to remove your wealth blocks.
• Why 70% of lottery winners lose their winnings. 
• How self-criticism can lead to depression. 
• Why your brain loves to repeat familiar patterns. 
• How to change your habits by talking about them. 
• What you need to know about ownership language. 
• How to be specific and detailed in your manifestation. 
• Why unhappiness comes from feeling unworthy. 
• The importance of following your dreams and sharing your gifts with the world. 

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The word “detox” has become somewhat of a buzzword in the health and wellness space, and a marketing strategy on social media. However, detoxification is a process that your body naturally experiences. If you have a liver, lymphatic system, and skin, your body knows exactly how to eliminate toxins. 

In Ayurvedic medicine, supporting your body’s detoxification system involves both nourishing your body with the nutrients it needs to work at its optimal level, as well as reducing your overall toxic burden. Luckily, you don’t need to spend a boatload of money on special teas and supplements in order to support your body’s natural detoxification process.

In fact, there are a handful of practical, simple strategies you can use to support your digestion and liver, as well as eliminate harmful toxic chemicals from your lifestyle. And there’s no one better to learn this lesson from than today’s guest, Dr. Alejandro Junger. 

In this episode you’ll discover:

• The experience that inspired Dr. Junger to shift from traditional to functional medicine.
• How Dr. Junger became interested in meditation.
• The basic mechanisms of the Ayurvedic Dosha system.
• How the concept of detoxification has been corrupted in our society.
• The three different Dosha types. 
• How chemicals in our modern lifestyle can cause diseases. 
• What lipophilic means. 
• How to support your liver’s natural detoxification process. 
• Why giving your digestive system a break can help your body detoxify.
• How to ease the overall workload of your digestive system.
• Why intermittent fasting is natural for your body’s processes. 
• Two different strategies for allowing your digestive system to rest. 
• How eating more variety improves your intestinal flora. 
• The role that nutrients play in the detoxification process. 
• What you need to know about allergy testing.
• The power of an individualized elimination diet. 

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Setting goals is an important part of growth, but often people make goals without the wherewithal to see things through. This is why so many people fail at popular New Year’s resolutions. Goals, like saving money or getting in shape, are broad and without a plan in place, they can be pretty hard to accomplish. In order to create lasting change, you have to implement an actionable, digestible strategy to help you reach those goals. 

Instead of aimlessly working toward what you want, it’s much more effective to reverse engineer your life and create direct action steps that can bring you to your goal. This gives you a sense of clarity and a direct roadmap to become who you want to be. 

Steve Weatherford has used this strategy in many aspects of his life, from becoming the fittest man in the NFL to building strong relationships with his wife and children. His superpower is reverse engineering his visions and bringing them to reality. No matter what you plan to accomplish in the new year, an actionable and intentional approach is key. Today, Steve is going to give you the tools and the inspiration to put together your own strategy. 

In this episode you’ll discover:

• What it means to align yourself with your goals. 
• How perfectionism can stop you from feeling fulfilled. 
• Four ways to determine if your commitments are in alignment with your goals.
• How to implement a system to help you determine how to spend your time. 
• The four core principles to having an amazing relationship. 
• Why you should think of your time as currency.
• How following your heart can help others’ dreams come true.
• What it means to leave a legacy. 
• The importance of connection in a relationship. 
• What it means to be an intentional executor. 
• The power of reverse engineering your goals. 
• How using a vision board can help you create a strategy. 
• The difference between planning and strategizing. 
• Why you should start now on your New Year’s Resolutions. 

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“We don’t accomplish anything in the world alone… and whatever happens is the result of the whole tapestry of one’s life and all the weavings of individual threads form one to another that creates something.” – Sandra Day ‘O Connor 

Our relationships are the most influential thing in our health, success, and overall happiness. In fact, having bonds and connections with other humans is critical to thriving. And while social media has made it easier than ever to connect with others, we need to think of it as a complement to our connections instead of a replacement for real human interaction.

On today’s show, you’re going to learn about the role that connections and community can have on your life. Dhru Purohit is here to share how deep and meaningful friendships can help you thrive. You’ll learn how strong relationships can support your well-being, and how connecting with others can help you reach your goals. 

You’ll also hear practical applications to create intentional relationships, and how to prioritize connection in your life. Dhru is fiercely passionate about this subject and its implications, and I know you’re going to find value in his insights. Enjoy! 

In this episode you’ll discover:

• How having a strong and supportive community can help you reach your health goals.
• The role that human connection plays in our lives, and how it has evolved over time.
• How to use social media for connection (without letting it replace real interaction!)
• Why caring what others think is hardwired into our DNA. 
• How selecting your group of friends is the ultimate form of biohacking. 
• Why it’s so important to consciously choose your circle of friends.
• The difference between logistical friends and intentional friends. 
• Why you should consider taking an inventory of your friends. 
• The truth about why it’s harder to make friends as an adult. 
• How making friends is similar to dating.  
• Two tips for making connections with others. 
• Where to go to find like-minded individuals.
• Why deep networking and connection are the key to career satisfaction.
• How putting others’ dreams and goals first can elevate your life. 
• What an opt-out event is, and how to integrate it into your schedule. 
• Why it’s especially important for men to put energy into relationships. 

Items mentioned in this episode include:

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