Even though we know that our brains change throughout our lifetime, there’s a lot we can do to support our brain’s health and functionality at every stage. Cognitive impairment and mental decline are common symptoms of aging, but declining brain function is not inevitable. On today’s show, you’re going to learn about 5 behaviors that are clinically proven to shrink your brain. These five common behaviors can actually decrease brain volume, functionality, and connectivity. You’re going to hear about the metabolic needs of the brain, and how to support it with proper diet and hydration. We’re also going to cover simple habit switches you can implement to support your brain health, including foods to add to your diet, specific tools for adequate hydration, and how to reduce inflammation and support a healthier body composition. We can all benefit from a healthier brain, and I hope this episode arms you with the knowledge and tangible steps you can take to support your brain’s structure and functionality. In this episode you’ll discover:  What percentage of calories the brain utilizes. The main structural components of the human brain. What makes omega 3 fats unique. The difference between storage fats and structural fats. How omega 3s contribute to better brain health. Which whole foods are the densest sources of EPA and DHA. The inverse relationship between belly fat and brain size. How incorporating more extra virgin olive oil can improve your overall health. Why dehydration leads to reduced brain volume. The importance of proper hydration and electrolytes. How alcohol consumption impacts the brain. Why alcohol damages the brain, immune system, and metabolism. How excessive sugar intake can cause brain atrophy. Why getting our citizens healthier can solve our world’s problems.  Items mentioned in this episode include:  PaleoValley.com/model  -- Use code MODEL at checkout for 15% off! DrinkLMNT.com/model -- Get a FREE sample pack with any order! Get Better Skin & a Smarter Metabolism with Dr. Cate Shanahan – Episode 565  Eat Smarter  Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Stitcher Spotify Soundcloud   Download Transcript  

TMHS 641: These 5 Things Can Shrink Your Brain

The Model Health Show is a fun, entertaining, and enlightening look at health and fitness. No subject is off limits here! World-renown author and nutritionist Shawn Stevenson breaks down complex health issues and makes them easy to understand and overcome. Whether it's weight loss, chronic fatigue, heart disease, diet, exercise, sex, hormones, sleep problems, or countless other health topics, the insights you get here will help you transform your health and live your best life ever.

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Did you know that your level of optimism can predict your health outcomes? Having a positive outlook is linked with longer, healthier lives and faster recovery rates. On this episode of The Model Health Show, you’re going to hear the science-backed benefits of being optimistic.  Our guest today is Dr. Sue Varma. She is a psychiatrist, cognitive behavioral therapist, and the first medical director and psychiatrist at the World Trade Center Mental Health Program. Her book, Practical Optimism, is a scientific roadmap to improving your mindset and building emotional resilience. On today’s show, Dr. Varma is sharing valuable insights into how optimism can help you reach your goals and optimize your health.  You’re going to learn how optimism can impact your brain health, cardiac health, and longevity. We’ll talk about realistic steps to label and express your emotions, how to break the cycle of negative thinking, and so much more. Dr. Varma is a true wealth of knowledge and experience in the realm of mental health – and this interview is a powerful resource I hope you will utilize.  In this episode you’ll discover:  The connection between optimism and longevity. What it means to be a practical optimist.  How our emotions can influence our habits and our health outcomes. The purpose that emotions serve.  What your sleep can tell you about your mental health.  Why shame is one of the most powerful emotions. The importance of labeling your emotions.  How cultural differences can affect the expression of emotions.  The number of facial movement combinations humans can express.  Why we often need to identify our cultural conditioning to make room for acceptance.  How social media use can be toxic.  The connection between excessive social media use and depression. What the 4 P’s of pessimism are.  The difference between pessimism and healthy skepticism.  What percentage of optimism is genetic.  The definition of the ostrich effect.  How optimism can improve your brain health, cardiac health, and more. The 4 steps to break the cycle of negative thinking. How to harness the power of acceptance.   Items mentioned in this episode include:   PiqueLife.com/shawn -  Get exclusive savings on bundles & subscriptions! Eat These Foods to Support Fat Loss with Dr. William Li -  Episode 670 Bark App - Download for parental control settings   Practical Optimism by Dr. Sue Varma Connect with Dr. Sue Varma Website / Facebook / Instagram   Join TMHS Facebook community - Model Nation  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 Pique. Go to PiqueLife.com/shawn for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

TMHS 785 - How Optimism Impacts Your Health & The Truth About Your Emotions - With Dr. Sue Varma

Relationships are a powerful foundation that impacts every aspect of our lives. Our relationships influence our happiness, our energy levels, and our overall health in numerous ways. And on today’s show, you’re going to learn exactly what it takes to build and sustain relationships and create a strong, healthy love life.  Today’s guest, Matthew Hussey, is a New York Times bestselling author, dynamic speaker, and a relationship coach. He’s joining us on this episode of The Model Health Show to share valuable insights on finding and developing strong relationships. You’re going to learn powerful principles from his new book, Love Life: How to Raise Your Standards, Find Your Person, and Live Happily (No Matter What).  This episode contains conversations on identifying red flags and why you shouldn’t always trust your instincts. Matthew is sharing the truth about healthy romantic love, how comparison can destroy your relationships, and tips and standards you can use to cultivate healthier relationships. So click play, and enjoy this interview with Matthew Hussey!   In this episode you’ll discover:  The connection between relationships and longevity.  Why love stories can be dangerous. The four levels of importance in a relationship.  Why a connection is like a plot of land.  The difference between romantic love and authentic love.  Why love songs are written about unhealthy love.  The problem with love at first sight.  How our nervous systems have been programmed to interpret love.  Why you should never compare relationships.  The truth about chemistry.  Why so many people get stuck in unhealthy relationships.  What it means to retrain your instincts.  How to use self-compassion and curiosity to broaden your understanding. The question you can ask yourself to identify red flags.  What an amber light is.  A powerful phrase you can use to communicate better.  The difference between a standard and a tactic. Why trusting yourself is the ultimate relationship hack.  The #1 relationship you have to take care of.   Items mentioned in this episode include:   Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Model Mondays - Exclusive for our Model Health Listeners: Get Exclusive Access to bonus content, giveaways and so much more! Love Life by Matthew Hussey - Preorder your copy today!  Connect with Matthew Hussey Website / Podcast / YouTube   Join TMHS Facebook community - Model Nation  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. Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Spotify Soundcloud Pandora YouTube  

TMHS 784: The Truth About Red Flags in Relationships & How to Transform Your Love Life - With Matthew Hussey

“The world incurable, which is so frightening to so many people, really only means that the particular condition cannot be cured by outer methods and that we must go within to affect the healing.” – Louise Hay No one is immune from injuries and ailments; they are an inevitable component of life. But when you’re faced with an opportunity to heal, certain strategies, tools, and mindset shifts can help you feel better faster. That’s what you’re going to learn on today’s show.  On this compilation episode of The Model Health Show, you’re going to hear the best insights on how to heal faster from some of the top experts in their respective fields. You’re going to learn from the incredible minds of Dr. Ellen Langer, Dr. Adeel Khan, Dr. Tom Walters, and more. This episode features information you need to know on utilizing breath, nervous system regulation, regenerative medicine, and the power of the mind to facilitate healing.  These science-backed tips can help you recover from all manner of ailments, including illnesses, injuries, and pain. Our bodies have the innate ability to heal if we adequately support it – and this episode is bringing you all the tools and insights you need to repair and recover. So click play and enjoy the show!  In this episode you’ll discover:  The power of pain education.  What pain actually is.  How the potential for tissue damage can create the sensation of pain.  The definition of nociception.  Why the nervous system plays an important role in pain.  How immobilizing an injury can backfire in some situations.  Why recovery requires active participation.  What recovery endurance is and why it matters.  Four ways to increase your parasympathetic tolerance.  Why your breath is a built-in reset button.  The role your diaphragm plays in posture, childbirth, healing, and more.  Five P’s of the parasympathetic nervous system.  Which types of exercise are proven to prevent injuries.  Why being fit is a superpower when it comes to healing and recovery.  How your lymphatic system works, and why it requires movement.  Why your perception is a key factor in your recovery rate.   How your beliefs impact the aging process.  Why having a positive, empowered mindset can accelerate your healing.  What regenerative medicine is. How stem cells can repair and regenerate tissues.   Items mentioned in this episode include:   Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs! Organifi.com/Model -  Use the coupon code MODEL for 20% off + free shipping! How to Heal Faster from Injuries with Dr. Tom Walters - Listen to episode 692 How to Heal Faster & Perform Better with Jill Miller - Listen to episode 680 The Truth About Exercise - Listen to episode 688 The Truth About Stem Cells with Dr. Robert Hariri -  Listen to episode 622 Age in Reverse & Heal Faster with Dr. Ellen Langer - Listen to episode 760 Dramatically Extend Your Lifespan with Dr. Adeel Khan - Listen to episode 763  Rehab Science by Dr. Tom Walters - Learn how to heal from injuries  Body by Breath by Jill Miller - Learn breathing techniques for building resilience   The Mindful Body by Dr. Ellen Langer -  Learn how your thoughts influence your health  Join TMHS Facebook community - Model Nation  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 Foursigmatic and Organifi.  Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.  Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

TMHS 783 - Heal Your Body FASTER With These Science-Backed Tips

More and more science is affirming the importance of having healthy muscle on our frames. Not only does muscle make your body appear healthy, but it’s also a key component of aging healthfully. If you want to ensure optimal health as you age, there’s no better insurance plan than building muscle.  My friend Mark Bell is a record-holding pro powerlifter, entrepreneur, podcast host, and lifting expert. His impressive lifting records include squatting over 1000 pounds. But even if you never aspire to lift weights on a professional scale, Mark has a wealth of knowledge on what it takes to build muscle, create consistency, and stay motivated.   Today, he’s back on The Model Health Show to share powerful insights you can use to build muscle. You’re going to learn the truth about motivation, why we should all aim to be stronger, and how to intentionally add health and fitness to your daily life. As always, Mark is bringing positivity and a fresh perspective, so listen in and enjoy the show!  In this episode you’ll discover:  What the organ of longevity is.  Why you owe it to yourself to be intentionally challenged.  The truth about finding motivation to exercise.  What it means to microdose your fitness.  How to have more energy.  Tips on using novelty and nostalgia to get better.  How to harness the power of your relationships to improve yourself.  The connection between youthfulness and muscle strength.  Why your goal should be to be strong.  The importance of learning skills in your training.  A template for building muscle.  How often a beginner should lift weights.  What a technical limit is, and how to use it.  How to automatically work recovery time into your training.  Tips for keeping your muscles from getting overworked.  A powerful philosophy for training and life.  The difference between moving weight and moving around the weight.  Why your mindset matters, and why you need to give yourself grace.   Items mentioned in this episode include:   Onnit.com/model - Save an exclusive 10% on performance supplements & tools! Piquelife.com/model - Get exclusive savings on bundles & subscriptions!   Road House - Watch on Amazon Prime Connect with Mark Bell Website /  Podcast / Instagram / YouTube   Join TMHS Facebook community - Model Nation  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 Onnit and Pique. Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.  Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

TMHS 782 - Microdosing Exercise, Staying Motivated, & The Best Way to Build Muscle - With Mark Bell

There is a growing epidemic of neurodegenerative diseases like Alzheimer’s disease, which tend to have dire outcomes. But instead of normalizing rapid cognitive decline, we have to take the power into our hands to protect the health of our brains. The best place to start is by changing what’s on your plate.  On today’s show, you’re going to learn about the role that nutrition plays in proper brain health. You’ll discover specific foods that have been proven to improve cognitive function, enhance memory, and reduce neuroinflammation. This episode is my interview on the Dhru Purohit Show, where I shared powerful nutrition tips for boosting brain health and function. You’re going to learn about specific types of fat that are necessary for brain health, the role hydration plays in mental clarity, and which foods hold the power to cross the blood brain barrier. This episode is full of actionable steps you can use to improve your diet, reduce your risk of cognitive decline, and avoid chronic illnesses. Enjoy!  In this episode you’ll discover:  The overlooked link between Alzheimer’s disease, insulin resistance, and food. What percentage of the brain is made up of water. How electrolytes can improve cognitive function.  Which essential nutrient can reverse brain aging.  How even a slight drop in hydration can impact brain function. My #1 tip for staying hydrated throughout the day. How water can increase your metabolic rate.  What the fat content of breastmilk can tell us about human nutrition. The importance of DHA and EPA.  Which foods are the best dietary sources of omega 3 fatty acids. What phospholipids are, and how to include the in your diet.  The fascinating science behind the doctrine of signatures.  How blueberries can reduce inflammation and oxidative stress.  The #1 cause of our rates of chronic disease. How the blood brain barrier works.  Why sugar can promote neuroinflammation.  How extra virgin olive oil can restore the function of the blood-brain barrier.  Why we should all aim to reduce usage of seed oils.  The top 3 foods that are damaging our brain health and gut health.  Items mentioned in this episode include:   DrinkLMNT.com/model - Get a FREE sample pack with any order!  Onnit.com/model - Save an exclusive 10% on performance supplements & tools! Dhru Purohit Show - Check out more episodes of Dhru’s amazing podcast.  Eat Smarter - Read my National Bestselling book for more nutrition tips!   Sleep Smarter - Upgrade your sleep habits with strategies in my national bestselling book!  Omegaquant - Discover your omega 3 index  Eat These 11 Foods for Total Body Health - Listen to episode 490!  Join TMHS Facebook community - Model Nation  This episode of The Model Health Show is brought to you by LMNT and Onnit. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.  Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment. 

TMHS 641: These 5 Things Can Shrink Your Brain

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