The Model Health Show

When you're sleep deprived, you're not yourself. No... I mean really not yourself.

There's a big impact on your brain, hormones, and we'll just say "emotional stability" that a lack of sleep can play. So much so that top researchers have dove in to discover just how socially messed up poor sleep can make us.

Today you're about to discover how your sleep impacts the health of your relationships in ways that you could never have imagined. Even though some of the research is a little unsettling (and a whole lot surprising), it really shouldn't come as that big of a surprise to us. We all know that other people (but not you, of course) who get grumpy, irritable, and even out-right mean when they are tired. Other people (but not you, of course) can end up being unreasonable, argue for no reason, and even act more negative and pessimistic when they're sleep deprived.

We've all seen it, but we may not of caught it because weren't paying attention to the details surrounding the situation (namely that the person is tired). And even though it isn't you who would normally become the big bad wolf when you're tired, this is a wake up call to see just how you may have done some things and said some things in the heat of a sleepy stupor that really were not in your normal character. Why does this matter so much? Well, or relationships are everything. From our relationships at work, to our relationships with family, to our most intimate romantic relationships, our health and our sleep quality play a big part of them every day.

Today you're going to find out what's going on behind the scene, plus some insights to make sure you're showing up as your best self in the relationships that matter most.

• What part of the brain is responsible for the aggregation of negative emotions.
• How your brain works to stop you from saying or doing all of the crazy things you might think up.
• How sleep deprivation can handicap your ability to see from another person's point of view.
• Why lack of sleep is clinically proven to make you overly emotional.
• What causes your brain to react to negative images (even though they are not a real threat).
• How sleep deprivation changes the way you react to perceived criticism.
• The surprising impact that sleep deprivation has on positive emotions.
• How your quality of sleep impacts your intimate relationship.
• Why arguments become much more likely when you're tired (this is funny, but true!).
• What sleep "quality" really means.
• Why lack of sleep can be a major problem for important jobs in the workforce.
• Why your partner's sleep quality can disrupt your health and happiness as well.
• What simple solutions you can use to reduce snoring problems.

• SleepSmarterBook.com <== Check out these bonuses!!!

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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When it comes to stress, you've got three basic options today.

One, you can crumble under the weight of the stress, succumbing to things like heart disease, obesity, and depression that are all linked to chronic stress.

Two, you can run from the modern world and hideout in the mountains (grow a beard), in a monastery (shave your head and/or grow a beard), or even in a naturalist colony (renounce all of your clothing and/or grow a beard).

Three you can step up and do something to ensure that you are breaking the cycle of stress by learning how to enjoy our modern advances without being overrun by them. That's what The Urban Monk is all about.

Dr. Pedram Shojai is here to share some of the most powerful insights you'll ever hear for taking back control of your mind and overcoming stress in a hyper-stressful world. As you'll discover today, modern day stress is like death from 1,000 cuts. It's a slow cooking of your health and vitality that can leave you tired, sick, or something far worse.

Today it's time to take back your power. It's time to take back your body, mind, and energy so that you can use them to create the life you really want. Just click play and find out how.

• Why renouncing our modern lifestyle might not be the answer to health and happiness.
• What being "in the world but not of the world" can mean for busy people today.
• How modern day stress is like death by 1,000 cuts.
• Why there is a crisis of energy in the people of today.
• How cortisol is like a high interest credit card.
• Why multitasking is a lot of smoke and mirrors (and the best method for actually getting things done!)
• What specific things you can do to keep your energy high throughout the day.
• Why the information you're taking in has such a profound impact on your life.
• How playing small ball is blocking you from having the greatest amount of energy possible.
• What it means to be "time poor" and how to become more wealthy with your time.
• What FOMO is and how it's causing tremendous stress and ADD.
• What daily practice can strengthen and grow the most important part of your brain.

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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The life that you have right now is a result of your habits.

It's not the things that you do every now and then, it's the things you do consistently that tell the real story of your life.

So, if your habits are so important, how do you actually create the habits that you want and move away from the habits that aren't serving you? That's what this powerful episode is all about.

Eng's Principle says, "The easier it is to do, the harder it is to change." Therefore, we must strive to make the things we want to act on each day easy, automatic, and something that comes as natural as breathing. It's true that some people feel so compelled to exercise that they will fall into depression if they don't have it. It's become easy to them; second nature even. We can all program into our mental software the information that makes our hardware consistently take action in the direction we want. And it starts by learning how we build habits in the first place.

• Why we feel so weird when our schedule gets thrown off.
• How patterns of behavior are connected with specific feelings.
• The big difference is between healthy and unhealthy habits (and how to create healthy habits more easily).
• Why unhealthy eating habits are so easy today.
• What the root cause of unhealthy habits like smoking and excessive drinking actually is.
• Why getting regular exercise tends to be difficult for most people.
• What the 4 stages of learning are (this is powerful!).
• How important awareness is in initiating accelerated learning.
• Why living a healthy lifestyle is not necessarily the answer to being fit.
• The critical components needed to make an engaging lifestyle change.
• Why our friends and family members can seem unsupportive when we make a lifestyle change.
• What the glymphatic system is and why it's so important.
• What my current daily routine is (morning rituals to evening rituals).
• Why it's best to use a dual extraction for medicinal mushrooms.
• The benefits of working out in the morning vs. the afternoon.
• What EPOC is and how it effects your metabolism.

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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Confucius said, "Life is really simple, but we insist on making it complicated." This statement couldn't ring anymore true when it comes to changing our body's appearance. It can be one of the easiest things in the world if we simply take the complexity out of it. That's what today's show is all about.

Today we're going to dive in and talk about the only 5 exercises you need to create an amazing physique. No fancy cardio machines with a lot of buttons, no complex programs, and no excuses. By mastering these 5 things you can create the most incredible physique possible. But the real benefit is in the details. You'll learn some of the big do's and don'ts, why they actually work (the science), and specific benchmarks you need to target to make sure you're getting the most out of them. Take actions to focus more on these 5 exercises and the results will speak for themselves.

• Why omega 3's are so important for our health (and the best source to find them!).
• Why mastering bodyweight exercises is so valuable in our lives.
• The only 5 exercises you need to create an amazing physique.
• How performing a proper squat translates into so many other areas of life.
• What 1 to 2 minute health practice you need to start incorporating on a daily basis.
• How squats impact testosterone and others hormone levels.
• Smart ways to improve the effectiveness of your squats.
• What exercise incorporates more of your muscles than any other movement.
• How reciprocal inhibition can be destroying your progress.
• Which surprising exercise can targets your abs and benefit your hormones.
• What progression exercises are and why they're important.
• What the little known benefits of push ups are.
• How to breakthrough to your first pull ups and far beyond.
• What the 3 functional patterns for your legs are.
• What fitness benchmarks you need to hit with these 5 essential exercises.

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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There are not a lot of positive messages in the media today. Even when great information that provides a lot of real world value for people shows up, it's often disguised in sensationalized story; something that makes you watch but doesn't necessarily make you think.

I'm so proud of the friends in my life who, as of late, have been making their way onto major network television. They are great people and great teachers who are sliding their messages of positivity and health into the mainstream and it's really amazing to witness it all.

No one is more fitting for this mission than my friend Drew Manning. Drew has been on my show before and absolutely blew me away with his story. He started off as a typical gym-going, strict diet-eating, protein shake-guzzling "fit" person working as a personal trainer. He eventually found that he couldn't relate in a deep way to a lot of his clients' weight struggles, so he decided to run an experiment to change that. Drew took it upon himself to gain over 70 pounds in the course of six months and the transformation that took place was shocking!

Not only did he look like a totally different person, but he thought and felt like a different person, and the veil that disconnected him from understanding his clients started to be lifted. Drew knows that his stint being significantly overweight pales in comparison to those who've struggled for years with their weight. But it opened up the bridge to understanding, and his small experiment caught on like wildfire.

Drew proceeded to lose those 70+ pounds over the following six months (with immense struggle and heartache) and the experience was properly dubbed the Fit2Fat2Fit experience. Now, nearly 5 years later, Drew's experience is being duplicated by fit trainers from all over the country, to put themselves into the client's shoes for a bit in hopes to find more empathy and a better way to help people become the best version of themselves. After listening to this episode, make sure to set your timer for Fit to Fat to Fit on A&E!

• What drove Drew Manning to do his fit2fat2fit experiment in the first place.
• Why Drew decided to put the time and energy into making his experience into a television show.
• What other trainers experienced as a result of following Drew's fit2fat2fit experiment.
• How patience can play an important role in seeing some of our biggest goals come to fruition.
• Why your goals get so much more juice when they involve helping other people.
• Why there's a lot of judgment and misunderstanding between people who are overweight and people who are fit.
• How your body becomes adapted to your environment.
• How more people can finish "the weight loss race" together.
• Why we tend to not value our health much until we lose it (this is powerful!).
• How people can lose their identity when their body composition changes.

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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If you're planning on making some big things happen this year, it's time to lace 'em up and get started! There's no one in the world I know better to teach you about setting and accomplishing goals than John Lee Dumas.

John is, in fact, a living legend. He's been featured in many major magazines, he's an in-demand speaker, he has one of the most downloaded podcasts in the history of Apple Podcasts, he's an extremely successful entrepreneur who's had the unique opportunity to interview thousands of other entrepreneurs, he's a budding philanthropist, and just a really great guy at the end of the day.

John has been able to accomplish so much, in such a short amount of time, because of the way that he structures and executes on his goals. It's not an accident; it's a system. And today, to help you take every area of your life to the next level, he's here to share that system with you. This year is yours if you're ready to plan effectively and take action. So, let's get this party started!

• The #1 key to success that John has seen in all of his past guests (it's dirty words to some people!).
• Why it's so important to be able to set and accomplish goals.
• What prompted John to create The Freedom Journal.
• The surprising thing that really motivates ultra successful people.
• Why the Pareto Principle is crucial to accomplishing big goals.
• How to set a S.M.A.R.T. goal that radically increases your chances of achieving it.
• How I start my workday every-single-day (and why it's so effective).
• What critical piece is missing from New Year's resolutions that causes them to fail.
• What goals really are and the purpose they serve in our lives.
• The interesting things that happen with our brains when we have a clear-cut goal.
• Why it's so important to have specific checkpoints along the path to accomplishing your goal.
• Why doing a time-based goal review is so valuable.
• How consistently modeling successful people can expedite the accomplishment of your goal.

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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Bob Proctor is a phenomenon. He has inspired tens of millions of people by teaching them why they need to start living up to their potential and how to do it.

Whether it's in your career, relationships, health (Bob is 81 and accomplishing more each day than people half his age!), finances, or any other area, Bob's specialty is helping you to uncover what's been holding you back and providing a clear map on getting where you want to be.

Bob will tell you, there isn't anything that makes him particularly special. There are just a few key principles that he applies everyday that has led to his overwhelming success. Today you're going to learn exactly how Bob thinks, and some extra valuable tips to help you make this your best year yet.

• Why we are encouraged to use our imaginations very early on, but then quickly taught to suppress it.
• How you actually get to choose everything you do (even if you don't realize it!).
• What mindset shift you must make if you're going to start living life on your terms.
• Why Bob feels that you should have more energy as you get older, not less (and he should know... he's 81 years young!).
• Why "work" isn't really made for us (and how work is tied to your longevity).
• The 3 things all of us really want.
• What simple exercise you can do to get out of your excuses and start living the life you want.
• Why it's important to analyze who you are and where you are right now.
• Why learning from someone who already has what you want is absolutely critical.
• What mindset shift someone can make to help them improve their financial health.
• Why we will always rise to the level that is required of us (and why the bar is usually set too low!)
• Why there's only one quality that we really need to make our dreams a reality.
• How writing and achieving goals can be so difficult and mentally misleading.
• What exciting goal setting exercise you can utilize for this year.

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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One of the biggest arguments against adopting a healthier lifestyle is the additional expenses you have to undertake. When someone makes the leap to buying organic and natural foods and personal care items, when they get to the register and look down at their receipt, their jaw just might drop right onto the conveyor belt.

I've been there... a time or 72...

When I first made the decision to change the way I was eating, my grocery bill effectively doubled. I justified it for years saying that it will pay me back in dividends with my health. And in many ways it did. But that doesn't mean that there isn't a better way (with an easier onramp) to make switching to a healthier lifestyle much for fun and less stressful for those who are motivated to do so.

I know that many of us are the exception and we'll invest the extra money to get things we feel are much healthier. For most people, however, it just isn't worth the extra expense when you're just trying to get by, let alone thrive in our world today.

Well, Gunnar Lovelace set out to do something about this. After battling with the reality that healthy foods and personal care products are at a premium, while more cost intensive toxic "commercial" products are cheaper, he decided that enough was enough.

Gunnar co-founded Thrive Market and helped to grow an amazing team who are revolutionizing the way that we purchase healthy products for ourselves and our families. I'm flat-out blown away by the difference Thrive Market is making. Today's episode will tell you exactly how they are able to do everything that they do, and get YOU the healthy foods and products that you and your family deserve.

• What drove Gunnar Lovelace to find a way to make healthy food affordable for everyone.
• How Thrive Market is able to sell organic, natural, non-GMO food and personal care products for upwards of 50% less than natural food markets like Whole Foods.
• Why Thrive Market gives away a free membership along with every paid membership (this is powerful!).
• Why healthier foods cost so much and how companies like fast food restaurants are able to sell unhealthy food so cheap.
• What huge brands like Coca Cola and McDonald's are doing to get in on the healthy food action (should we trust them?).
• Why keeping secrets in today's market is a losing game.
• What healthy food and personal care items I buy for my family at Thrive Market.
• Why Thrive Market chooses to provide the top in each category rather than 20 brands of the same thing.
• Why Gunnar put such a huge emphasis on making Thrive Market a company that overdelivers on giving.
• How Thrive Market has been structured to be able to give so much to those in need.
• Why in today's world you can't afford NOT to eat healthy.
• How Thrive Market's business model could be a catalyst for change in countries all over the world.

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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The most influential factor on your health and success in life is the health of your relationships.

Nothing can influence your mindset, motivation, decisions, and destination more than the people you travel through life with.

When you are with the right person, in the right situation, being healthy, fit, and happy can seem almost effortless. Sure, everyone has their challenges, but when two people come together with a common goal and real understanding, nothing can stand in the way of their power.

No matter where you are in your relationship right now (or if you're currently looking for the right relationship), I guarantee that you'll glean some powerful lessons from this episode that will last you a lifetime.

Darren and Danielle Natoni are two incredible people individually, but when they come together, they are truly a force to be reckoned with.

They are on a mission to teach and inspire other people to tap into their true fitness and health potential, and they are leading by example.

Remember, no one is more influential than the person you choose to spend the rest of your life with. If you want to have an exceptional relationship, then you have to make it a study. It's not about perfection, it's about the process and wanting to grow and be better. It starts with learning from great examples. So, let the show begin!

• What inspired Darren and Danielle to go from a sole focus on fitness to focusing on smart nutrition as well.
• How having parents who exercise and lead a healthy lifestyle can impact their kids.
• How Darren went from a soccer player, to a DJ, to a federal agent, to a top health & fitness spokesperson (pretty incredible to say the least!)
• The amazing story of how fitness (and Insanity) brought these two together.
• How to hold your significant other accountable with their health and fitness (without getting on their nerves).
• Why Danielle says that everything is a discussion when it comes to building a health relationship.
• Why accepting the other person in a relationship as they are is so important to long-term happiness.
• How to instantly lessen the irritation from things your partner does that annoys you.
• What tips you can use to help you and your loved one stay motivated in your workouts.
• Why proactively getting outside your comfort zone is so critical to success.
• How to stay consistent in your fitness & nutrition even when you're extremely busy.
• How Darren was able to maintain a great level of fitness even when he couldn't workout normally due to injury (great lesson here!)
• The secret thing Danielle does to show up as a better wife and a better mom.

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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Is it possible to eat amazing food, enjoy time with friends and family, and not pack on the pounds this holiday season?

That's what today's episode is all about! Not only is it possible, but it's highly probable once you put these tools and insights into place. You'll be able to avoid holiday weight gain this year and every year after with a few simple shifts in how you do things.

During the show we're covering the top 5 causes of holiday weight gain and how to see them coming from a mile away. A lot of healthy holiday tips forget the fact that it is the holiday and a time to relax and have some fun. So, instead of taking the fun out of the holiday, you can use these tips to enjoy yourself without seeing any depressing news on the scale afterward.

And be sure to follow this up with the value-packed holiday episode we did below in the resources (marked in red). Happy Holidays!

• What surprising function your kidneys are responsible for.
• The 5 biggest causes of holiday weight gain
• How peer pressure relates to our food choices.
• A great way to let your family know you've changed the way you're eating (without offending them).
• Why it's important to understand your own psychology during the holiday season.
• How stress impacts holiday weight gain.
• Why producing cortisol is an evolutionary advantage.
• What type of foods can give you an instant shot of serotonin.
• Why sticking to your normal daily routine is important during the holiday.
• How exercise can be especially helpful during the holidays.
• Smart holiday exercise tips you can implement right away.
• What reason rapper Ice Cube would give for holiday weight gain.
• The #1 nutrition tip for the holiday season! (Make sure you do THIS!)
• How poor sleep during the holiday leads to falling off the wagon.
• Why there's a weird evolutionary pull to go gift "hunting" during the holiday season.
• What cool, energizing family traditions you can create with your loved ones.
• An easy, doable tip to help you avoid grabbing every holiday treat you see.

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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