Implementing a consistent and healthy morning routine is a powerful way to improve your physical health and psychology. A solid morning routine can set the tone for your entire day, boost your energy, enhance productivity, and help you feel more in control.  On today’s show, you’re going to learn five habits you can incorporate into your morning routine in order to improve your metabolic health, mental health, and cognitive performance. We’re going to cover everything from hydration and movement to enhancing social media habits, and even how to optimize your morning cup of joe. These scientifically proven tips are based on the principles of circadian medicine and will promote a healthy and productive day. Best of all, implementing these tips into your routine does not require an entire lifestyle overhaul. You’re going to hear basic and realistic habits that will yield big results. No matter what your mornings currently look like, I think you’ll find something in this episode that can have a positive impact on your life. Enjoy! In this episode you’ll discover:  How your circadian timing system works. Three main reasons why a healthy morning routine is helpful for your brain & biology. How to create new habits, & what makes them stick. What a habit loop is. The importance of proper hydration, especially in the morning. How drinking adequate water can aid in fat loss. The power of having small wins. How to improve your perception of your day. The importance of taking time to empower and improve yourself. What it means to proactively create your day.  How to use journaling and visualization to your advantage. The various benefits of physical activity. How moving your body impacts your cortisol levels. The connection between exercise and mental health. What impacts UV light has on our biology. Simple ways to add morning sunlight to your day. How to optimize your coffee routine. Three things to avoid in the morning.  Items mentioned in this episode include:  DrinkLMNT.com/model -- Get a FREE sample pack with any order! Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs! The Science of Setting & Accomplishing Goals with Michael Hyatt – Episode 260 How Your Thoughts Control Your Biology with Dr. Joe Dispenza – Episode 383  Metabolic Health & Mental Health with Dr. Christopher Palmer – Episode 649  Evening Routines That Enhance Sleep & Accelerate Fat Loss – Episode 216 How Social Media Affects Our Psychology with Adam Alter – Episode 434 Braden dancing in the rain  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 650: Use This Morning Routine to Support Fat Loss & Mental Performance

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.

Nutrition

Fitness

Health & Fitness

“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 781 - EAT THESE FOODS To Boost Brain Health & REDUCE INFLAMMATION

For the last several decades, rates of depression have been slowly and steadily rising, both in the US and worldwide. But since the pandemic hit, depression rates have skyrocketed. There is a myriad of reasons for this widespread decline in mental health, but beyond antidepressant medications, there are very few solutions that are offered to folks who are truly suffering.  On today’s show, you’re going to learn seven science-backed ways to reduce or eliminate symptoms of depression. You’re going to hear how lifestyle factors like your diet, activity level, and sleep habits can influence your mental health. We’ll also talk about how depression can be improved by lowering inflammation, reducing social media habits, and more.  As always, you’re going to hear the latest studies on depression, as well as actionable steps you can apply today. If you want to mitigate the effects of depression for yourself or someone you love, these powerful strategies can help improve your mental health (and overall health). So listen in and enjoy the show!  In this episode you’ll discover:  What the leading cause of disability and absenteeism is in the US. The truth about how conventional treatments for depression perform. How physical activity can improve symptoms of depression. The powerful endocrine properties of muscles.  How exercise can sensitize your brain to pleasure. The minimum number of steps you should walk every day for mental health. How regularly eating fast food can increase your risk for depression.  The connection between body mass and MSG consumption. What it means to anti-depress your gut.  How your gut microbes can influence your mental health. The shocking truth about the serotonin theory of depression.  How to support your gut microbiome for better mental health. The vicious cycle of sleep deprivation and depression.  How antidepressants can affect REM sleep. The importance of regular sunlight exposure.  What psychoneuroimmunology is.  The link between stress, inflammation, and depression. How the increase in social media habits have influenced rates of depression.  Realistic tips for decreasing your screen time.  How meditation can be used to treat insomnia.  Why mindfulness modalities can be helpful in improving mental health.   Items mentioned in this episode include:   PaleoValley.com/model - Use code MODEL for 15% off! Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!  Super Size Me - Watch the fast food experiment documentary 5 Strange Things That Will Help You Sleep Better At Night - Listen to episode 537 Eat These Foods to Improve Your Sleep Quality - Listen to episode 457 Evening Routines That Enhance Sleep - Listen to episode 216  Sleep Smarter - Upgrade your sleep habits with strategies in my national bestselling book!   Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Spotify Soundcloud Pandora YouTube   Join TMHS Facebook community - Model Nation  This episode of The Model Health Show is brought to you by Paleo Valley and Four Sigmatic. Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life. 

TMHS 780 - 7 Science-Backed Ways to Defeat Depression

Hormones are always hard at work behind the scenes of a myriad of biological processes. Everything from metabolism to gut health can be affected by what’s happening on a hormonal level. On today’s show, you’re going to learn about some of the most notable ways your hormones might be sabotaging your health efforts and actionable steps you can take to achieve optimal hormone balance. On this episode of The Model Health Show, our guest is Dr, Tasneem Bhatia, or Dr. Taz. She is a board-certified physician with expertise in women’s health, weight loss, and nutrition. In this interview, she’s sharing the critical link between gut health, menopause, and hormones.  You’re going to learn how inflammation can trigger weight gain, the role of gut health during perimenopause and menopause, and why stress is a critical factor for regulating hormones. Dr. Taz is sharing real-world advice on how to clean up your diet, reduce your exposure to toxins that might be wrecking your gut health, and how to measure and reduce your inflammation. This episode is packed with valuable insights into hormonal health. Enjoy! In this episode you’ll discover:  The crucial link between hormone shifts and blood sugar levels. Which ages are affected by perimenopause.  How gut health and menopause are connected.  The process in which hormones are metabolized in the body.  What estrogen dominance is.  How a woman’s cycle can affect her gut and digestion.  Why the gut is ground zero for hormone health. How our environment impacts our gut health. Why dietary fat is a critical building block for hormones.  What digestive enzymes are used for. The importance of thinking about your microbial health proactively.  Three actionable steps to improve gut health.  How probiotics and prebiotics work together.  Why food diversity matters for overall health.  The connection between glyphosate and leaky gut. How to improve your internal environment to optimize your toxic load. The link between PCOS and gut health. What dirty hormones are.  Why estrogen dominance is underdiagnosed. How stress impacts gut health and hormonal health.  Why we need to reframe menopause.  Which specific biomarkers can measure inflammation.  Items mentioned in this episode include:   PaleoValley.com/model - Use code MODEL for 15% off! Organifi.com/Model -  Use the coupon code MODEL for 20% off + free shipping!  The Hormone Shift by Dr. Tasneem Bhatia - Learn how to navigate your hormones  The 21-Day Belly Fix by Dr. Tasneem Bhatia - Read Dr. Taz’s weight loss plan Connect with Dr. Tasneem Bhatia Website / Facebook / Instagram   Be sure you are subscribed to this podcast to automatically receive your episodes:    Apple Podcasts Spotify Soundcloud Pandora YouTube   Join TMHS Facebook community - Model Nation  This episode of The Model Health Show is brought to you by Paleo Valley and Organifi.  Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.

TMHS 650: Use This Morning Routine to Support Fat Loss & Mental Performance

Download our free app to listen on your phone