The Model Health Show

When it comes to managing your health and finding a nutrition approach that works best for your body, it’s important to remember that what’s common and what’s normal are two different things. Just because certain experiences and symptoms are prevalent in our culture doesn’t mean that they’re ideal. 

For instance, well-known commercials insinuate that hanger (being so hungry that you become angry) is a common, laughable state of being. While hanger is a real emotion, it’s not necessarily something you should be experiencing on a regular basis. Controlling your hanger starts with understanding what’s physiologically happening in your body. 

On this episode, I’m joined by not one, but two incredible guests! Sarah Fragoso and Dr. Brooke Kalanick are here to share the science behind being hangry. You’ll learn about the five simple steps to balance your hormones, some surprising factors that could secretly be stressing you out, and how to customize your own personal healthy lifestyle with food, exercise, and stress management. Enjoy! 

In this episode you’ll discover:

• Why practicing self-love is critical for your overall health.
• What it means to own your moment. 
• How women’s health issues are often overlooked and dismissed. 
• The difference between common and normal.
• What ACES stands for, and how it relates to your hormones. 
• The link between cortisol and insulin. 
• Main factors that influence chronic inflammation.
• The two reasons why your blood sugar can rise.
• A list of secret stressors you may not have considered.
• How people pleasing can wreck your hormones and your health.
• Why autoimmunity is more prevalent in women. 
• The importance of electrolytes and the truth about being hydrated. 
• Five simple habits you can implement in order to improve your health.
• What it means to opt out of overwhelm. 
• How your unique carbohydrate tolerance can change over time.
• Recommendations for optimal thyroid health.  
• The power of strength training for hormonal health.  

Items mentioned in this episode include: 

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via Apple Podcasts

Click Here to Subscribe via Stitcher

Click here to Subscribe via Spotify 

Click here to Subscribe via Soundcloud

Henry David Thoreau made an insightful point when he wrote, “Live each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influences of each.” Whether you’re in a season of challenges, conflict, joy, or change, each season holds its unique ups and downs. But if we dismiss the hard seasons, there’s a lot of growth and beauty that we could miss. 

On this episode, the lovely Anne Stevenson is back to talk about navigating those seasons of life, including her experience moving to the United States from Kenya, and what it was like to transition into motherhood. You’re going to hear Anne’s insights on relationships, productivity, finding a balance with social media, and fine-tuning your focus so that you can put your energy into the things that really matter. 

Anne is also answering your questions on finding a workout that you love, how to maintain your family’s healthy lifestyle around the holidays, as well as how we balance working in our business while we work on our relationship. Anne’s story highlights how to step into your power and focus on what truly matters, I hope it will inspire you to embrace the season of life that you’re in.  

In this episode you’ll discover:

• Anne’s experience immigrating to the United States.
• How experiences from childhood can influence you into adulthood. 
• The cultural differences between Kenya and the US.
• Why it’s important to get to the root of your emotions.
• What it means to make a study of your relationship. 
• Why Anne decided to take a social media detox, and what she learned from it. 
• The truth about willpower and changing habits.
• How Anne created a built-in accountability system during her social media detox. 
• Tips for undergoing a successful and insightful social media detox.
• How to add value on social media. 
• What it’s really like to be married to a creative.
• How to navigate eating healthy during the holidays. 
• What it means to understand the seasons of your life.
• How assessing your goals quarterly can make you more productive.
• Why you should consider hiring a housekeeping service.  
• The importance of being patient and kind to yourself. 

Items mentioned in this episode include: 

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via Apple Podcasts

Click Here to Subscribe via Stitcher

Click here to Subscribe via Spotify 

Click here to Subscribe via Soundcloud

It’s easy to get caught up in modern marketing, especially when it comes to nutrition. Here in the US, post World War II advertising led to increased consumption of processed food—including microwave dinners, canned food, and anything considered instant or convenient. And while you can still find many of these products on the grocery store shelves today, there is a huge movement around getting back to basics with our food. 

Something I’ve discovered throughout the years of fine-tuning my diet is that we can learn a lot by taking a comprehensive look at which foods our ancestors considered staples. Most coastal countries have been adding the superfood group of sea vegetables to their plates since ancient times. Seaweed and other underwater vegetables have long been known for their nutritional value, and today we’ve got the evidence to back up those claims. 

This powerhouse episode provides insights into the powerful health benefits of sea vegetables. You’re going to learn about nutrient density, preventative properties, and other fascinating research. This episode includes different types of powerful nutritional sea vegetables to begin consuming, practical ways to add them to your plate, as well as a few concerns to consider. 

In this episode you’ll discover:

• The global history of eating sea vegetables.
• What we can learn about nutrition from Okinawans. 
• Why kelp can help improve your thyroid health.
• The shocking statistics regarding iodine deficiency. 
• Different ways to incorporate seaweed into your diet.
• The health benefits of dulse. 
• Which seaweed is referred to as the bacon of the sea.
• The many disease fighting, preventative properties of sea vegetables.
• What phytoplankton is, and how it can enhance your immune system.
• Why DHA and EPA are so important for brain health.
• How sea lettuce can aid in the digestion of beans. 
• The incredible chelating effects of chlorella. 
• How chelation works in the body. 
• The link between fat loss and chlorophyll. 
• Which superfood has the most protein, gram for gram. 
• Potential dangers of consuming excess iodine. 
• What to look for when purchasing seaweed and other sea vegetables.

Items mentioned in this episode include: 

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via Apple Podcasts

Click Here to Subscribe via Stitcher

Click here to Subscribe via Spotify 

Click here to Subscribe via Soundcloud

What comes to mind when you think about fat? If you’re like most people, you probably associate a negative connotation with that word. But like most things when it comes to health, it’s simply not that black and white. While it’s certainly important to have control over your body fat percentage, fat has been overly demonized in our society.

Fat actually plays many critical roles within the body—it can affect the size of your brain, your hormone function, the efficacy of your immune system, and more. Because the function of fat is largely misunderstood, so many people fail when it comes to losing weight. In fact, there’s an entire industry dedicated to teas, pills, and diets that work against the body’s natural mechanisms.

Today we’re going to dissect what fat actually is, and its complex role in the human body. And there’s no one better to approach this topic than Dr. Sylvia Tara. In her new book, The Secret Life of Fat, Dr. Tara explores the cutting-edge science behind fat as an organ, its role in the body, and how to work alongside your body’s natural processes. Whether you want to lose fat or gain a better understanding of how your body works, I know Dr. Tara’s work will bring you a deeper understanding of the biology of fat. Enjoy!

• How human perception of body fat has changed over time.
• Why fat is an organ like the skin.
• The link between leptin creation and fat.
• How your fat and your hypothalamus are connected.
• Why fat storage is a currency system.
• The different types of fat and their roles within the body.
• How brown adipose fat works.
• Ways to increase your brown fat production.
• The truth about sumo wrestlers’ bodies.
• What beige fat is.
• The link between fat storage and estrogen production.
• Why it’s actually good to store fat.
• How fat actually fights to stay on the body.
• Why yoyo dieting can have long term implications on your body.
• What the hormone ghrelin does and how it relates to hunger.
• The link between fat and reproduction.
• How intermittent fasting can help you boost your fat loss.
• Why it’s actually harder for some people to lose body fat.

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via Apple Podcasts

Click Here to Subscribe via Stitcher

Click here to Subscribe via Spotify 

Click here to Subscribe via Soundcloud

Emerging science regarding the role of the human gut just keeps getting better and more complex. Until recently, most of us considered the digestive tract a simple means of processing food and eliminating waste. But the entirety of the digestive tract spans thirty feet long, and it turns out our amazing gut controls much more than digestion. 

The entire body is an integrated, interconnected whole, in which the gut plays a huge role. 

The gut has implications on many systems in the body—including hormones, the immune system, and even emotions. 

Today we’re joined by an expert on all things gut health, digestion, and integrative medicine. Dr. Jilian Teta is a naturopathic physician, author, and leader in the field of digestive health. She’s here to help us understand the holistic role the gut plays within our bodies and how to optimize its function. So click play, write down what resonates with you, and enjoy! 

In this episode you’ll discover:

• The link between the gut and emotions. 
• What ENS means. 
• The two different types of nervous systems and how they work.
• How stress affects the digestive system (and vice-versa!) 
• What enterochromaffin cells are, and how they’re related to serotonin levels.
• Why low serotonin levels can lead to constipation. 
• What sympathetic overdominance is. 
• How SSRIs actually work within the body. 
• The link between trauma and gastrointestinal disorders.
• Why you should consider going on a daily walk to improve gut health.
• What the Japanese term shinrin-yoku is, and why you should practice it.
• The difference between movement and exercise. 
• How to cultivate a supportive sleep environment. 
• Simple lifestyle changes you can make to improve your digestive health.
• The power of meditation. 
• How orgasms can help you de-stress.

Items mentioned in this episode include: 

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via Apple Podcasts

Click Here to Subscribe via Stitcher

Click here to Subscribe via Spotify 

Click here to Subscribe via Soundcloud

True wellness is multi-faceted—it encompasses nutrition, exercise, sleep, stress management, and so much more. Interesting research is emerging suggesting that we are healthier (and we live longer) when we have meaning and a sense of purpose in our lives. 

But what does it truly mean to have a purpose? This idea has become distorted in our culture. Words like passion and purpose are often overused and misconstrued. Uncovering your purpose is not always an enlightening epiphany. We are all passionate and purpose-driven, but sometimes stepping into that power is easier said than done.

The truth is, no one is going to give you permission to live the life that you want. You are not going to be handed your purpose on a silver platter—it’s something for you to discover, and ultimately choose for yourself. On today’s show, you’ll learn three specific steps you can take to diversify your thinking and walk in your purpose. I hope you’ll listen intently, take good notes, and become inspired to fully and authentically step into your unique purpose. 

In this episode you’ll discover:

• How the concept of purpose has changed over generations. 
• The truth about finding your purpose. 
• Why it’s so important to diversify your thinking. 
• What research shows about human brains syncing. 
• Why surrounding yourself only with like-minded individuals can block your growth. 
• The importance of learning from others’ wins (and losses!) 
• How to become an idea machine. 
• Why you should consider reading more fiction books. 
• How developing your idea muscle helps you find your purpose. 
• The importance of learning about and connecting with other cultures. 
• Three steps you need to take to uncover your purpose. 
• Why the word passion is often misconstrued. 
• Where the word passion comes from. 
• How looking back on your childhood can help you find your purpose. 
• Why overthinking can stop you from having the life that you want.

Items mentioned in this episode include: 

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via Apple Podcasts

Click Here to Subscribe via Stitcher

Click here to Subscribe via Spotify 

Click here to Subscribe via Soundcloud

What holds you back from becoming your best self? Maybe you feel like it’s too late to find a career that you’re passionate about. Maybe you believe that you lack the motivation required to get started on your fitness goals, or maybe you simply doubt your worth and abilities.

The problem with these limiting beliefs is that not only are they entirely false, but the more we repeat them, the more they take root into our mindset. The key to reaching any goal begins with your mentality, so finding the ability to reprogram negative thoughts can totally change your life. Once you hear Natalie Jill’s story, you’ll know this to be true.

From getting started in the fitness industry in her late 30’s to totally transforming the way she thought about health and authenticity, Natalie has unmatchable experience in overcoming the mental barriers that can literally block success and health. Today you’re going to hear Natalie’s insights into overcoming your ego, reframing the way you think about aging, and so much more. Enjoy!

In this episode you’ll discover:

• How Natalie’s personal health problems changed her mindset on aging.
• The importance of authenticity and sharing your struggles.
• What false assumed truths are.
• How to keep your ego in check.
• What the Transformation Triangle is, and how it can help you reach your goals.
• Why taking massive action is overrated.
• The difference between changing your mindset and resisting.
• What it means to age in reverse.
• How creating a vision board can help you get in touch with your subconscious.
• Why validating excuses is a short-term solution.
• What a Self-Imposed Stops is.
• How to get clear about your goals.
• Guidelines for planning your plate and expanding your food choices.
• What modified fasting is.
• Why you should consider omitting grains and dairy from your diet for ten days.
• How gratitude can help you reach your goals.

Items mentioned in this episode include:

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via Apple Podcasts

Click Here to Subscribe via Stitcher

Click here to Subscribe via Spotify

Click here to Subscribe via Soundcloud

Hopefully, by now, you have a lot of powerful tools in your superhero utility belt—smart sleep habits, an exercise routine that you love, mindfulness, and a well-rounded diet that supports your goals. But have you ever thought about travel as a way to enrich your overall health and wellness? We know that vacations can be relaxing, but science shows us that traveling actually has many health-affirming benefits.

Travel has been associated with lower rates of heart disease, better mental health, and a greater sense of connectedness. That being said, being away from home and out of your regular routine can take its toll on your body in the short-term. Traveling has been shown to negatively impact your immune system, digestion, sleep schedule, and skin.

Today you’re going to learn how to be your best self while traveling. This episode is loaded with ten practical tips you can use to support your body while you’re on the road. You’re going to learn about establishing good sleep habits away from home, how to optimize your digestion, and more. These ten habits have helped me immensely, and I hope you will put them to good use as well so you can feel your best while away from home.

In this episode you’ll discover:

• The link between traveling and heart health.
• How traveling can make your relationships stronger and more satisfying.
• The truth about airplane air.
• Why you should always keep a water bottle with you.
• How jet lag and time changes can affect your microbiome.
• Examples of resistant starches (and how they can help you while traveling).
• When to take digestive enzymes.
• How to support your microbiome when you travel.
• Why you should set up a sleep sanctuary wherever you go.
• How melatonin usage can backfire, and when it’s appropriate to use.
• Ways to avoid constipation while traveling.
• How the Puborectalis muscle works.
• Why you should eat two serving of leafy greens every day.
• How to find healthy meals while you’re away from home.
• What kyphosis is.
• How to support your body’s structure after a long flight or drive.

Items mentioned in this episode include:

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via Apple Podcasts

Click Here to Subscribe via Stitcher

Click here to Subscribe via Spotify

Click here to Subscribe via Soundcloud

There’s a ton of conflicting information about which foods you should keep off your plate. You name a food, it’s probably been vilified on some corner of the internet. Everything from coconut oil to rice, even entire food groups and macronutrients have been metaphorically hunted with pitchforks and torches.

This approach rarely serves anyone. You probably already know that food is medicine, and that what you choose to put on your plate can have incredible implications on your overall health. But instead of taking an extreme fear-based approach toward eliminating foods, what if we instead focused on abundance and expansion? Adding food to your plate that is scientifically proven to prevent disease is a much more logical and sustainable approach.

That’s why I think you’re going to love this episode with Dr. William Li. His groundbreaking research has had a positive impact on diseases such as cancer, obesity, and heart disease. In his new book, Eat to Beat Disease, he highlights how what you eat can help aid your body’s natural healing processes. This realistic approach contains tips that anyone can implement, no matter your lifestyle or dietary preferences. So click play, take notes, and use Dr. Li’s insights to add a helping of prevention to your plate!

In this episode you’ll discover:

• Why food is a critical component of disease prevention.
• How nutrition courses are treated in medical school.
• What angiogenesis is.
• How diseases like cancer can hijack the body’s angiogenesis.
• What science actually says about eating soy products.
• Surprising health benefits of eating chicken thighs.
• The fascinating science on how the human body can regenerate.
• Where most of the stem cells are located inside the human body.
• The health benefits of eating dark chocolate.
• How immunotherapy works
• The role of the bacteria, Akkermansia muciniphila.
• A list of fermented foods to help your gut bacteria flourish.
• Why deprivation diets are unsustainable long-term.
• How secondhand smoke can damage your DNA.
• What telomeres are, and how to preserve (and lengthen!) them.
• How to maximize the health benefits of turmeric.
• The body’s five defense systems.
• Why Dr. Li calls mangos the “grand slammer of all food.”   
• The health benefits (and stipulations) of beer and wine.

Items mentioned in this episode include:

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via Apple Podcasts

Click Here to Subscribe via Stitcher

Click here to Subscribe via Spotify

Click here to Subscribe via Soundcloud

No matter how dedicated you are to self-improvement, you’re bound to have a bad day every once in a while. We’re human, and that means sometimes we’re unmotivated, uninspired, or just plain cranky. It’s okay to have a bad moment or a hard day. But what truly matters is your ability to pivot and get back to your baseline of happiness and health.

The reason I felt so compelled to share this message is because I’ve recently been in that dark place. No matter what strategies or tools you use to get out of a funk, there’s no denying that listening to inspirational stories can help you channel your motivation. This episode is a compilation of motivating and thought-provoking interviews that you can turn to when you need a mood boost.

You’re going to hear eight incredible stories about improving your self-image, finding the lessons throughout hard times, and harnessing your power to create change. I hope you’ll listen intently, find the pieces that resonate with you and revisit them the next time you need to fill your cup.

In this episode you’ll discover:

• My personal inspiration for putting together this compilation.
• The two factorsthat go into building your subconscious mind.
• How to proactively change your self-image.
• Where self-confidence and self-worth come from.
• How engaging in simple activities can contribute to your confidence.
• Why your identity is like a thermostat.
• How reading can help you change your identity.
• What an expectation hangoveris, and how to overcome it.
• How to use your difficulties as an opportunity to grow and improve.
• Why being attached to old stories about yourself can stunt your growth.
• What it means to truly take responsibility for your life.
• How to find the balance of loving yourself, while also striving to improve.
• Why you should consider muting notifications on your devices.
• How to gauge whether or not a decision is right for you.
• The importance of writing down your goals.
• How to make positive decisions for your future self.

Items mentioned in this episode include:

* Download The Transcript

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via Apple Podcasts

Click Here to Subscribe via Stitcher

Click here to Subscribe via Spotify

Click here to Subscribe via Soundcloud