The Model Health Show

Have you ever reached a goal, and then immediately felt unfulfilled or disappointed? Psychologically speaking, this is totally normal. Having big goals gives us a sense of purpose and a reason to look forward to the future. More importantly, striving toward those goals helps us feel connected and hopeful.

After becoming a best-selling author and reaching all of his life’s goals at only 29, Mark Mason felt a deep sense of malaise and depression. While that might sound counterintuitive, science says it’s totally normal to feel apathetic and blue after reaching a huge goal.

In his new book, Everything is F*cked, Mark dives into the psychology behind achievement, human happiness, and the importance of hope. Mark is on the show today to share his experience, along with the impressive science behind the human mind. You’re going to learn the powerful formula for perpetuating hope, how to hack your brain to create habits that stick, as well as how to truly measure happiness.

In this episode you’ll discover:

• The surprising negative effects of Mark’s success.
• Why hope is so important for the human mind.
• What the paradox of progress is.
• The role of religion in our society.
• Three things that you need to create hope.
• Why community is so important for human happiness.
• The two different types of brains, and how they work.
• How to create new habits and routines.
• The link between discipline and self-loathing.
• How physical activities can actually change your emotional state.
• A history of lobotomies.
• The relationship between emotions and the body.
• How emotional intelligence works.
• Why old experiences can leave you with a chip on your shoulder.
• How human happiness works.

Items mentioned in this episode include:

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Diet culture is confusing. With modern marketing, social media, and endless diet books, is it any wonder that people are confused about what to eat? The reality is, there is not a one-size-fits-all approach when it comes to diet. Different things work for different folks, and this can even vary throughout different seasons of life.

If you’re paleo or vegetarian and that works for you right now, more power to you. But being true to your health means valuing your body more than that label and being open-minded enough to consider that your needs might change one day in the future. Personalizing your nutrition approach (and being flexible!) is key to optimal health.

That’s why when I read 131 Method by Chalene Johnson, I knew I had to share it with you. The book doesn’t have a list of good and bad foods. Instead, it’s about honoring your own body, experimenting with your diet, and eating what makes you feel good. You are uniquely you, and your diet should be too. How powerful is that?

On today’s show, Chalene returns to the Model Health Show to help you challenge common food perceptions and stop thinking like a dieter. We’ll discuss how to become more metabolically flexible, and how to discover which foods work best with your body. If you’re ready to step away from destructive food habits and thought patterns, I know Chalene’s story will bring you a ton of value, insight, and empowerment.

In this episode you’ll discover:

• Why Chalene begins her new book with an apology.
• The reason why one-size-fits-all diet approachesdon’t work.
• How Chalene literally changed her brain health.
• The importance of giving yourself permission to experiment with food.
• How marketing has infiltrated into our culture and affected the way we raise our kids.
• What fast mimickingis and how it works.
• The difference between fasting and starving.
• What autophagyis, and why it’s so important for brain health.
• The importance of setting a clear health objective.
• How fasting can help you reset your gut and immune system.
• The most powerful method for identifying food sensitivities.
• What it means to cross train your diet.
• How to teach your body to be more metabolically flexible.
• Why cheating should not be in your food vocabulary.
• What it means to choose your hard.

Items mentioned in this episode include:

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Have you ever heard the statistic that we only use 10% of our brains? That’s not exactly true. While there are certain areas of the brain that perform at a higher level than others, brain imaging has proven that we use the majority of our brains even doing simple tasks like walking and talking.

This huge and pervasive myth goes to show that most of us know very little about how our brains actually work. Today, I want to talk about some tangible steps you can take to maximize your ability to learn and comprehend information. You can probably guess that diet and exercise play a role, but we’re also going to cover some interesting data on how things like social interaction and social media can affect your incredible brain.

This episode is full of simple habit changes you can implement to maximize your brain’s abilities, as well as the science to back it up. You’re going to learn about how small changes can have a lasting effect. We’re going to cover ten different areas that can help you maximize your brain power, so take full advantage of the tips that resonate most with you. Get ready to take notes, you’re about to learn how to boost your brain power!

In this episode you’ll discover:

• How many servings of greens you should eat daily to protect your brain.
• The importance of omega 3s, and how animal and plant sources differ.
• How lifting weights contributes to neuroplasticity.
• The number one exercise you should do on a daily basis.
• How the vagus nerve works.
• Some simple strategies for taking care of your gut health.
• Examples of resistant starches, and why they’re important for gut health.
• The health conditions that are associated with low levels of BDNF.
• A direct correlation between brain size and waist size.
• How social media can make you feel devalued.
• The importance of regular sexual activity for cognitive function.
• How sleep deprivation can diminish your ability to make healthy choices.
• Tips for getting better sleep on a regular basis.
• Why your brain needs water.
• A simple formula for calculating how much water you should be drinking.
• Why learning and reading can have a huge impact on your brain.
• Lessons I learned from the distinguished Quincy Jones.

Items mentioned in this episode include:

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What do you do to maintain the health of your brain? You probably already know about the importance of mental stimulation and problem solving for the health of your brain. But the truth is, our brain is an incredibly complex system that can be affected by many internal and external factors. Protecting your health isn’t as simple as doing a word puzzle—it’s a culmination of all of your daily habits and rituals.

Researchers are constantly uncovering new evidence about the interconnectedness of the human body, and the importance of creating healthy habits to protect all systems in the body, including the brain. Among the lifestyle choices you can implement to make a positive impact on your brain health, simple habits like exercise and meditation go a long way.

Dr. Wendy Suzuki is an expert in all things neural science and brain plasticity. Her evolving work has spanned from the brain’s ability to retain memory, to how exercise and meditation can improve cognitive ability, and how everyday anxiety can be harnessed for good. On today’s show, Dr. Suzuki is back to discuss brain function, cognitive enhancement, and how you can create routines that help your brain work at maximum capacity.

In this episode you’ll discover:

• How brain plasticity works.
• The science behind the mood-boosting effects of exercise.
• How exercise can protect our brains from aging.
• The power of meditation for the human brain.
• How to create a ritual around meditation.
• What cognitive enhancement is.
• The three major areas of cognitive enhancement.
• How aerobic exercise can help your hippocampus grow.
• What BDNF is.
• The two broad groups of cells in the human brain.
• How exercise can improve your focus.
• The effects that walking can have on your mood.
• How neurons work in the brain.
• The details of Dr. Suzuki’s exact exercise and meditation routine.
• How a devastating loss helped Dr. Suzuki uncover her superpower.
• What intenSati is.

Items mentioned in this episode include:

• Bulletproof Biohacking Conference

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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 Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Transforming your health on a holistic level means looking beyond the hours tracked at the gym, or how many macros you eat on a daily basis. Sleep is an incredible foundation for your overall health—and it’s one that you must lay the groundwork for on a daily basis. If you’ve read my best-selling book, Sleep Smarter, you already know that making small changes to your habits can pay off tremendously when it comes to getting better sleep and transforming your overall health.

But since the book was published in 2016, even more groundbreaking science has been released about how sleep can impact your brain, body, and function. It might seem like changing your sleep habits comes down to simple common sense, but the truth is that there are many factors and habits affecting our sleep quality—some that you might not ever consider being the culprit of a restless night.

Today we’re going to discuss four hidden things that might be interfering with your sleep quality behind the scenes. As always, we’ll dig deeply into the science, but you’re also going to walk away with practical tips and tools you can implement to get better sleep.

In this episode you’ll discover:

• How your brain size actually shrinks when you’re sleeping.
• Why the glymphatic system is so important for your brain’s health.
• What REM means, and why it’s so crucial for a good night’s rest.
• The four stages of sleep your brain goes through during a typical night.
• How MSG can disrupt your sleep cycle and cause you to gain weight.
• Hidden names for MSG that you should keep an eye out for.
• The surprising link between MSG consumption and snoring.
• What adenosine is, and how it works in your body.
• How to counterbalance late night caffeine consumption.
• Why you should consider cycling caffeine.
• The importance of setting a caffeine curfew.
• How your cell phone effects your delta brain waves.
• Tips for taking a break from your wi-fi signal.
• The link between eating more fiber and getting deeper sleep.
• Why you need to be mindful about sugar before bedtime.
• The importance of choosing high quality carbohydrates at night.

Items mentioned in this episode include:

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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 Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Because science is always changing, so is what’s considered normal in the healthcare industry. It’s astounding to think about a time when lobotomies were a normal procedure, or when leeches were considered a medical treatment. This is proof that when we know better, we can make more informed choices.

Being educated about your options, becoming empowered about your body, and choosing to act as your own advocate can go a long way when it comes to improving your health. This is exactly the message that Dr. Jolene Brighten teaches. She is a pioneer in the women’s health field, and her mission is to help women better understand the role of hormonal birth control and its effects, and how to make the best decisions for their own bodies and lifestyles.

This episode is an insightful look into hormones, birth control, and the far-reaching effects of women’s health on our society at large. Dr. Brighten’s experience and knowledge in this area is truly unmatched, and I know you will find useful information in her message. I hope this interview will inspire you to step into your power and take control of your body and your health.

In this episode you’ll discover:

• The statistics of the birth control pill being prescribed solely for symptom management.
• How the birth control pill actually works.
• The troubling problem in the medical field with gender bias.
• How birth control can actually make ovaries age.
• The role of estrogen and progesterone in the menstrual cycle.
• Why Dr. Brighten says women have superpowers.
• Nature’s trick with rising estrogen levels during ovulation.
• The three phases of the menstrual cycle.
• The difference between progesterone and progestin.
• How the liver and estrogen are linked.
• The role of the microbiome in women’s health.
• How you can better support your liver.
• The importance of testosterone in the human body.
• A surprising connection between birth control and autoimmunity.
• The three main triggers of autoimmune disease.
• Why you should have access to regular blood work.
• What the fertility awareness method is, and how it works.

Items mentioned in this episode include:

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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!

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As someone who didn’t like vegetables as a child, smoothies played a huge role in helping me begin consuming quality nutrition and resetting my palate. This is the case for many people—smoothies can be an incredible vehicle for getting in nutrients and starting your day off on the right foot. But not all smoothies are created equal, and it’s important to be mindful of what is going in your blender.

If you’re not paying close attention to what you’re putting in your smoothie, it can be easy to overload on calories and sugar, raise your insulin levels, or create a concoction that is totally contradictory to your goals. A health-promoting smoothie contains an essential foundation of fiber, protein, and micronutrients. Most importantly, your smoothie should be tailored to help you on your own unique journey.

This episode is all about helping you maximize the health benefits of the amazing smoothie. You’ll learn how to avoid the most common smoothie pitfalls. We’re also going to cover the number one question you should ask yourself before you fire up your blender. Smoothies can be a powerful tool for you to transform your nutrition, and I hope you’ll carry these tips into your routine in order to get the results you want.

In this episode you’ll discover:

• How incorporating smoothies can help you reset your palate.
• Why drinking smoothies helped me personally in transforming my health.
• The number one questionyou should ask yourself before making a smoothie.
• The incredible health benefits of turmeric.
• How to incorporate superfoodsinto your smoothie.
• Why consuming too much sugar (even from fruit) can lead to fat creation in the body.
• The shocking amount of sugar that is found in common store-bought smoothies.
• Specific examples of resistant starches.
• How to get the maximum health benefitsof flax and chia seeds.
• Why your smoothie should contain fiber.
• How to get more protein in your smoothie.
• The benefits of whole food protein sources.
• How to ensure your smoothie will keep you satiated.
• Why you should drink your smoothie more slowly and mindfully.

Items mentioned in this episode include:

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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 Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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Have you ever thought about how long you will live? Have you ever considered what the late years of your life might look like? Just because aging is inevitable doesn’t mean that we have to sit back as our minds and bodies deteriorate over time.

While there is no fountain of youth, and no one can predict the future of medical advances, we aren’t totally helpless. There are certain tools and strategies you can take advantage of now to ensure not only a longer life, but a longer quality of life. In Dr. Steven Gundry’s new book, The Longevity Paradox, he highlights new research linking our quality of life to the overall function and health of our microbiomes.

On today’s show, Dr. Gundry is sharing incredible tips about sustaining longevity through your current habits and behaviors. You’ll learn about cultivating a healthy microbiome, how to eat for longevity, and how to protect your brain health as you age. I find Dr. Gundry’s work to be incredibly enlightening and empowering and I hope this episode will inspire you to become even more proactive about your health, and change the way you think about aging. Enjoy!

In this episode you’ll discover:

• The shocking truth about our changing death rates.
• What Dr. Gundry learned from living in a Blue Zone.
• The importance of cultivating a youthful microbiome.
• How your microbiome can control your appetite and cravings.
• Why “calories in, calories out” doesn’t paint the full picture.
• How the human microbiome has evolvedover time.
• The gold standard procedure for diagnosing Celiac disease.
• How to promote diversityof your microbiome.
• Why mucus is important for longevity.
• The link between your skin and your gut health.
• How antibiotics end up in our food supply (even when it’s labeled antibiotic free)!
• The two main killersof the microbiome.
• How modern farming practices destroy the microbiome and contribute to leaky gut.
• Why eating six small meals a day is harmful for longevity and brain health.
• What the calorie restriction mimicking diet is.
• Why changing your diet seasonallyis good for your microbiome.

Items mentioned in this episode include:

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Science agrees: sex is good. Engaging in regular sexual activity not only feels great, but also has many health-promoting benefits. Because sex is so taboo in our culture, no one is really talking about this. That’s why I wanted to dig into the research and bring you a comprehensive look into how sex can help you live a longer and healthier life.

You probably already know that sex releases endorphins and contributes to cardiovascular health. But what if I told you that sex can promote cell growth in your brain, relieve pain similarly to morphine, and increase your overall functionality?

Today you’re going to learn the latest research on how having an active sex life can contribute to your mood, cognitive function, and general well-being. You’ll hear studies linking sexual activity to increased heart function, improved sleep, and a more powerful immune system. Additionally, I’m sharing a few tips for maintaining a healthy sex life. So click play, and let’s talk about sex!

In this episode you’ll discover:

• How sex is linked to cognitive function.
• The most powerful sexual organin your body (it’s not what you think!)
• How sex triggers neurogenesis in the brain.
• The hormones that are released during sex, and how they improve cognitive skills.
• What the science says about sex and heart health.
• How many calories are burned during sexual activity.
• Which muscles are strengthened during sex.
• How regular ejaculation can decrease the risk of prostate cancer in men.
• Which hormone is known as “the cuddle hormone.”
• The impact that frequent sex has on your body’s immune system.
• How cortisol can help you get a better night’s sleep.
• Why sexual intimacy can lead to less stress.
• Tips for maintaining a healthy sex life as you age.

Items mentioned in this episode include:

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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 Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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The ketogenic diet is generating a lot of buzz these days. Headlines often refer to it as a fad, Atkins 2.0, and even warn of its potential issues long-term. But let's all remember this important fact: there isn’t one perfect diet suited for all humans. From bio-individuality to lifestyle differences, we all operate a little differently.

If done correctly, the ketogenic diet can be a powerful tool for burning fat, finding mental clarity, and improving digestion. To better understand the basic mechanisms of how keto works, today I’m bringing you one of the most qualified experts I know—Drew Manning. Drew is a NY Times bestselling author and outstanding coach who has done the research, written an awesome book about keto, and (most importantly) he walks his talk.

His new book, Complete Keto, is much more than your average cookbook. It covers all bases, from a basic framework of eating and biology, to the myths surrounding the keto diet. Additionally, Drew taps into the mindset shifts and emotional breakthroughs that are part of any lifestyle change. If you’re thinking about making keto part of your life, you’re going to need this information to succeed. Enjoy this conversation with the one and only Drew Manning!

In this episode you’ll discover:

• How to maintain muscle mass on a ketogenic diet.
• The mental benefits of following keto.
• How to gain muscle and lose fat at the same time.
• Why your brain loves ketones.
• The neuroprotective benefits of the ketogenic diet.
• What the keto flu is, and how to alleviate its symptoms.
• The average amount of time it takes for the human body to get in ketosis.
• Why it’s so difficult to overeat on a ketogenic diet.
• The preferred testing method to determine if your body is in ketosis.
• How ketosis can help your body tap into stored fat.
• The shocking world record for consecutive number of days fasting.
• What gluconeogenesis is.
• The types of carbohydrates to eat on the keto diet.
• Why salt has been demonized, and its crucial role in the body.
• The truth about eating fat.
• How mental and emotional healing play into weight loss.

Items mentioned in this episode include:

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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 Podcast by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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