The Model Health Show

Your self-image shapes your decisions, your perspective and your outcomes. And because your self-image is formed from a very young age, it can be difficult to change the habits, thoughts, and patterns that have been ingrained for decades. Today, you’re going to learn a proven framework for improving your self-image and overcoming self-doubt.  

On this episode of The Model Health Show, our guest is behavioral researcher and educator, Dr. Shadé Zahrai. She’s here to share science-backed strategies for shaping your self-image from her new book, Big Trust. You’re going to discover how to rewire self-doubt, how to build confidence, and how transforming your self-image can help you reach your potential.  

Specifically, we’re going to discuss the four inner attributes that could be holding you back, and how to sharpen them to improve your self-esteem, mindset, and overall personal growth. Dr. Shadé is an absolute expert in helping folks break free from the mindset blocks that are holding them back. If you’re ready to take control of your inner world so you can improve your relationships, decision making, and more, this episode is for you. Enjoy!   

In this episode you’ll discover: 

The connection between confidence and well-being. (3:29) 

Why you need to take action to develop confidence. (3:49) 

What self-image is. (8:21) 

The truth about changing your personality. (10:58) 

What the most common self-doubt is, and where it originates from. (13:10)  

Four main signs that you struggle with self-acceptance. (15:51) 

How having a creative hobby can help improve your self-esteem. (18:57) 

The power in simply delaying a decision. (29:51)  

What imposter syndrome is and how to reframe it. (37:26) 

How pursuing discomfort can activate BDNF. (43:18) 

Why comparison can be a sign that you struggle with agency. (47:31) 

What autonomy is and how it relates to self-doubt. (59:13) 

How microdosing hard things can get you out of your comfort zone. (1:05:05)  

Signs you might be struggling with adaptability. (1:15:37)

Items mentioned in this episode include: 

Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! 

DrinkLMNT.com/model -  Get a FREE sample pack of electrolytes with any order! 

Big Trust by Dr. Shadé Zahrai - Order your copy of the book today!  

The Doubt Profille - Discover your doubt profile & what it’s costing you!   

Connect with Dr. Shadé Zahrai Website / Instagram / Facebook / YouTube  

Be sure you are subscribed to this podcast to automatically receive your episodes:  

Apple Podcasts 

Spotify 

Soundcloud 

Pandora 

YouTube  

This episode of The Model Health Show is brought to you by Organifi and LMNT.  

Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. 

Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase. 

Breathing is a unique biological process because even though our breath is automatic, we also hold the capacity to control our breathing. When used correctly, your breath can be a powerful tool for self-regulation, pain relief, and so much more. Today, you’re going to learn how to unlock the power of breath for better health. 

Our guest today is Jill Miller. She is an author, the cofounder of Tune Up Fitness Worldwide, and a pioneer in the health and fitness space. Jill is back on The Model Health Show to share how to utilize your breath as a resource for reducing stress and pain, recovery, emotional health, and so much more.  

We’re going to talk about the connection between breathing and stress, and how to use breathing exercise to increase resilience and accelerate healing. Jill Miller is an absolute expert in the realm of anatomy and movement. I hope you enjoy this interview with Jill Miller!  

In this episode you’ll discover: 

Items mentioned in this episode include: 

Be sure you are subscribed to this podcast to automatically receive your episodes:  

This episode of The Model Health Show is brought to you by Peluva and Paleovalley.  

Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at ⁠peluva.com/model⁠.  

Use my code MODEL at ⁠Paleovalley.com/model⁠ to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.  

Our sexual health is a critical part of our overall health and well-being, yet it’s one that can be easily overlooked or dismissed. Understanding the role of sexual health can help you better understand yourself, your relationships, and your body. On today’s show, we’re going to have honest and approachable conversations about sexual health, sexual education, pleasure, and desire.  

On this episode of The Model Health Show, our guest is nationally renowned human sexuality professor, Dr. Nicole McNichols. Her new book, You Could Be Having Better Sex, is a guide to understanding desire, improving pleasure, and busting common myths about sex. She’s here to discuss the connection between sexual health and overall health and how to have better sex. 

This conversation covers how your sex life can impact your psychology and sleep, what pleasure is, and how to have better sex and connection. Dr. McNichols is known for her ability to help folks understand how to apply the latest research to their real lives, and I hope you find this interview both entertaining and educational. Enjoy!  

In this episode you’ll discover:

Items mentioned in this episode include: 

Be sure you are subscribed to this podcast to automatically receive your episodes:  

This episode of The Model Health Show is brought to you by Beekeeper’s Naturals and Wild Pastures. 

Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim up to a 30% discount at beekeepersnaturals.com/model. 

Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.   

For most folks, getting a grip on the foundations of health like nutrition, sleep and exercise, will make a huge difference in how they feel every day. But what do you do when you’re seemingly doing everything right, but still not feeling your best? Today, we’re going to talk about how factors like stress, nature, light, and connection can influence your health and well-being.  

Today’s guest, Drew Canole, is the founder and CEO of Organifi. He’s back on The Model Health Show for a conversation about the hidden stressors that might be stopping you from reaching your health goals, the best supplements for optimal health, and how to juice the right way.  

You’re going to learn about the critical role nature plays in regulating our health and nervous systems, what your sexual health can tell you about your overall health, and what your body needs to heal. Drew is passionate about helping others optimize their health and transform their lives. I hope you enjoy this interview!  

In this episode you’ll discover: 

Items mentioned in this episode include: 

This episode of The Model Health Show is brought to you by Organifi.

Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. 

This year, the USDA released a new set of Dietary Guidelines for Americans. The redesigned food pyramid maintains some long-standing recommendations but also introduces a shift away from processed food and toward high protein and healthy fats. These new guidelines have stirred up a lot of controversy, but today, we’re going to break it down in a commonsense way. 

On this episode of The Model Health Show, we’re diving into the history and science of government dietary guidelines. You’ll learn about prior versions of USDA nutritional recommendations and how these policies impact food access for Americans. We’ll also talk about the pros and cons of the guidelines throughout history, as well as today.  

You’re also going to hear about specific studies that outline the importance of proper nutrition for human health, including the truth about dietary fat, how calorie counting actually works, and the impact of high protein diets on weight and metabolism. Most importantly, we’re going to talk about taking control of your and your family’s health. I hope you enjoy this episode of The Model Health Show!  

In this episode you’ll discover: 

Items mentioned in this episode include: 

Be sure you are subscribed to this podcast to automatically receive your episodes:  

This episode of The Model Health Show is brought to you by Beekeeper’s Naturals. 

Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim up to a 30% discount at beekeepersnaturals.com/model. 

It’s the time of year when most people begin to drop their New Year’s resolutions. The appeal of a new beginning has faded, and many folks realize the goals they originally set are not realistic or maintainable. But what does it actually take to create sustainable changes in your life? Today, you’re going to learn the keys to getting the results you want.  

Light Watkins is a bestselling author and world-renowned meditation teacher and mindfulness expert. His newest book, The Year You Transform, details what it takes to actually create change in your life and the roadmap to get there. Today, Light is back on The Model Health Show for an inspirational conversation about transformation.  

You’re going to learn powerful principles like how doing less can actually help you achieve more, how to create micro-challenges that over time lead to massive results, and other powerful mindset shifts that are necessary for change. I hope you enjoy this interview with the one and only, Light Watkins!  

In this episode you’ll discover: 

Items mentioned in this episode include: 

Be sure you are subscribed to this podcast to automatically receive your episodes:  

This episode of The Model Health Show is brought to you by Bon Charge.  

Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more. 

Most people today realize the numerous health benefits that walking can provide. But in recent years, the trend of walking with a weighted vest has gained a lot of traction. Today, you’re going to learn how weighted walking can improve your health. 

Today’s guest, Michael Easter, is a New York Times bestselling author who is passionate about sharing science-backed strategies you can use to optimize your life and fitness level. On this episode of The Model Health Show, Michael is back for a fascinating conversation on how walking with weight can improve your metabolism, strength, and much more!

You’re going to learn why humans are built to carry weight, and how this movement pattern shaped our evolution as a species. We’re going to uncover how walking with weight can offer the unique combination of both cardio and strength training, and how you can easily incorporate this routine into your everyday life. I hope you enjoy this episode of The Model Health Show! 

In this episode you’ll discover:

Items mentioned in this episode include:

Be sure you are subscribed to this podcast to automatically receive your episodes: 

This episode of The Model Health Show is brought to you by LMNT and Organifi. 

Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

Your genes influence many things about you, including your traits, and how your body operates. But is it actually true that our genes can control our health outcomes? Today, you’re going to learn about epigenetics, your ability to put the brakes on the aging process, and the science-backed habits that can boost your longevity.  

On this episode of The Model Health Show, you’re going to hear my interview on the Mind Pump Show, where I discussed the impact your relationships have on your health, the truth about the role our genes play in dictating our health outcomes, and how to improve your biological age. You’re going to hear some interesting studies on vitamin D supplementation, the differences between whole and unprocessed foods, and the invaluable role that our relationships play in our lives.  

In this conversation, I’m also divulging some of the critical life lessons I’ve learned throughout the hardships of the past couple years, including my experiences with parenting, loss, and family dynamics. You’re going to learn about the benefits of having a healthy relationship with sun exposure, why our expectations can shape our experiences, and so much more. Enjoy! 

In this episode you’ll discover:

Items mentioned in this episode include:

Be sure you are subscribed to this podcast to automatically receive your episodes: 

This episode of The Model Health Show is brought to you by Wild Pastures and LMNT.

Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.  

Today we’re going to dive into the intricate relationship between stress and excess body fat. Managing your stress, along with essential diet, sleep, and exercise inputs, is a critical part of your overall well-being—including your body composition. On this compilation episode of The Model Health Show, you’re going to learn from four incredible experts on the role that stress plays in our bodies. 

You’re going to learn about the connection between stress and unwanted body fat, as well as how to reduce your stress levels. You’re going to learn from some of the most respected experts in the realm of stress, cortisol, psychology, and healthy aging. This episode covers the difference between good stress and bad stress, how your hormones respond to cortisol, and tips for helping your body manage stress better.  

Managing your stress might be the overlooked secret to unlocking your body composition goals, so I hope this episode gives you the information and inspiration you need. Click play and enjoy the show!  

In this episode you’ll discover: 

Items mentioned in this episode include: 

Be sure you are subscribed to this podcast to automatically receive your episodes:  

This episode of The Model Health Show is brought to you by Paleovalley and Pique.  

Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   

Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. 

There are many strategies you can use to harness your biology to reach your goals, but have you ever considered the role that gravity plays in regulating your body weight?

On this episode of The Model Health Show, we’re diving into the fascinating science on the human body’s relationship to gravity. You’re going to learn about how the human body can sense weight, and how it reacts accordingly to regulate your metabolism and body weight.  

You’re going to learn how to harness the power of biogravitational medicine to improve your metabolic health, body composition, and more. Specifically, you’re going to learn how the human metabolism regulates in response to weight loss, and how loading your body with additional weight can improve weight loss efforts. 

We’re going to cover specific ways you can use this interesting relationship with gravity to improve your workouts and uplevel your daily routine. You’ll also learn five main areas you need to address to support the regulation of your body weight and overall health. I hope you enjoy this episode of The Model Health Show!  

In this episode you’ll discover: 

What percentage of weight loss attempts fail long-term. (0:23) 

The definition and purpose of resting metabolic rate. (2:45) 

How gravitational loading can help your body resist regaining weight. (4:48) 

Why every part of our bodies evolved to manage gravity. (12:01) 

How wearing a weighted vest can impact your body composition. (17:03) 

The fascinating relationship between weight loading and liver health. (21:15) 

What the gravitostat is. (23:14) 

How to add a weighted vest or alternative equipment to your existing routine. (26:32) 

The best anti-gravity exercises for all fitness levels. (28:52) 

Five factors to address to ensure your fat loss efforts will last long-term. (36:21) 

How your hunger and satiety hormones react to weight loss. (36:50) 

The critical link between nutrient deficiencies and overeating. (38:30) 

Why focusing on walking can aid in fat loss. (41:07) 

The two main ways to protect muscle mass during weight loss. (49:47) 

Why better sleep can improve your body composition. (50:01) 

The role your relationships play in supporting your health goals. (52:55) 

Items mentioned in this episode include: 

Peluva.com/model - Get 15% off barefoot shoes with my code MODEL!  

Sleep Smarter - Upgrade your sleep habits with my national bestselling book!  

Be sure you are subscribed to this podcast to automatically receive your episodes:  

Apple Podcasts 

Spotify 

Soundcloud 

Pandora 

YouTube  

This episode of The Model Health Show is brought to you by Peluva.  

Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model.