The Model Health Show: Nutrition | Exercise | Fitn

The Model Health Show: Nutrition | Exercise | Fitn


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. The Model Health Show is brought to you by RareGem Productions.


TMHS 189: Why All Movement Matters - With Katy Bowman  

Everything in the universe moves. Even the most laidback tree is made of atoms that are vibrating and spinning faster than your eyes can see. They move within and without the earth. They help to shape their environment, and, amazingly, their environment helps to shape them.

It might surprise you to know just how much like a tree you really are. You are, indeed, and mover and shaker within your environment, but your environment helps to move you too. As biomechanist Katy Bowman has shared with us in past conversations, your environment actually shapes your body. That body that you have (take a look down at all of that glory for a second) has been shaped by your actions and environmental stimuli. Your body is best equipped to handle the consistent loads that are placed on it. Whether it from the subtle forces of your office chair or the more obvious forces of a barbell on your shoulders. Your body is your receipt from the loads you’ve experienced. For better or for worse, this is how the system works.

Today we’re going to take things a step further (pun totally intended) as Katy reveals to you the other hidden, yet profound ways that your environment moves you. As you’ll discover today, science moves, nature moves, and food moves in a way that shapes our reality as we know it. Movement matters today more than ever, so take these insights and walk into a more empowered way of life. Enjoy!

In this episode you'll discover: What it means to be a willing student. What drove Katy to live the science she was learning (when so few scientist do). Why science moves and how rigid science beliefs can cause “overuse injuries”. How fixed views can encourage dismissive (and even violent) responses. What your movement fingerprint is. How humans have psychologically displaced themselves from nature. Why a Twinkie isn’t as unnatural as we thought. Why nutrition facts are interesting, but don’t have much functionality in the natural world. How humans are very much like trees (physically and metaphysically). Why human movement is bound to food. The #1 way to move more, eat better, and support the planet all at the same time. Specific tips to move more for your meals (and make your meals radically healthier!). Items mentioned in this episode include: 
TMHS 188: Better Skin, Healthier Joints, And Faster Weight Loss With The Bone Broth Diet - With Dr. Kellyann Petrucci  

I love the quote from Leonardo da Vinci that says, “Simplicity is the ultimate sophistication.” The key to having a healthy, radiant appearance is connected to something so simple, and so innate to our human experience, that it is often overlooked.

New York Times bestselling author Dr. Kellyann Petrucci has taken action to put these innate components into a diet strategy that’s changing the lives of thousands of people all across the world. I also feel the da Vinci quote is fitting for her because she is the epitome of sophistication in my eyes. She walks her talk, she is graceful, kind, and loving, and she is real.

Dr. Kellyann has put sound science together with simple tactics that humans have been using since the beginning of our existence. Today you’re going to learn about the phenomenal benefits of bone broth, plus you’re going to learn how to best utilize bone broth for supreme anti-aging benefits, improved brain health, and faster weight loss. Enjoy!

In this episode you'll discover: How endometriosis challenged Dr. Petrucci’s life, and the great gift that came from it. What role food played in Dr. Petrucci’s transformation. How bone broth helped Dr. Petrucci overcome her body’s resistance to weight loss. The rich history of bone broth in cultures all over the world. Why marrow is so valuable to our health. What the benefits of collagen are. How bone broth is able to effectively heal your gut. Why being “acidic” is often misunderstood in the health and wellness field. The surprising benefits of glucosamine and chondroitin. How strategic mini-fasting helps support weight loss and anti-aging benefits. Why glucagon, BDNF, and insulin influence inflammation and fat loss. How to make the best bone broth ever. Where to find the best ingredients for bone broth and how to store bone broth. The 3 things you MUST do to be as healthy and fit as possible. Items mentioned in this episode include: 
TMHS 187: How Your Sleep Life Impacts Your Sex Life  

Let’s talk about sex. There are really few things that influence our lives more than our sex lives. Sex is taboo in our society, but nearly everyone is doing it (or hoping to do it - shoutout to movie The 40-Year Old Virgin!).

Now, what if you found out that the quality of your sleep is influencing your sexual health more than any other factor? Plus, what if you found out the quality of your sleep even impacts your sexual attractiveness in the first place? Would sleep suddenly become more of an interesting topic? Well, if you’re a healthy, fun-loving person, then hopefully your ears have perked up. Great sleep is actually the secret, underutilized key to having the sexual prowess of a mythical beast. And I’ve got the data to back it up (minus the mythical beast part).

Today you’re going to find out the latest research on how your sleep life impacts your sex life. You’re going to learn how to boost your vital sex hormones, how to immediately improve your sleep quality, and even amazing data showing how better sex can lead to better sleep. That, and so much more. Just click play and enjoy the benefits of being more sleepually active!

In this episode you'll discover: Which sexual organ is often overlooked for its impact on our health. How sleep deprivation impacts testosterone levels. How poor sleep can suddenly make you biologically older. Why obstructive sleep apnea has a huge impact on sexual health. What happens to your mind and body during sleep with obstructive sleep apnea. How much of your growth hormone gets released during sleep. Why testosterone is more sleep-dependent than other hormones. The surprising way that testosterone impacts sleep. How female testosterone levels impact sexual health and health overall. The relationship between sleep quality, male libido, and erectile dysfunction. How sleep duration impacts women’s sexual desire. The little known secret about cuddling and testosterone. The essential strategies for creating a place for “practicing safe sleep”. How different forms of light impact your body at night. Which orgasm-related hormones can instantly improve your sleep quality. The surprising science behind sleep quality and your level of attractiveness. Items mentioned in this episode include: 
TMHS 186: How To Create A Healthy Brain And A Happy Life - With Dr. Wendy Suzuki  

Where your brain goes, you go. Your brain governs the things that you say, do, and feel each and every moment of your life. Your brain is definitely the command center for the whole show. This we know for sure. But, there’s more to the story...

Just because your brain is the command center, doesn’t mean that it’s calling all the shots. Your brain and body work together in tandem, influencing each other and determining your ultimate destiny in life.

You see, your physical movement can enhance your brain function like few things can. Yet, many of us are led to believe that we make our brain’s better, and get “smarter”, by study alone. But no matter how fancy your pocket protector may be, without getting out and moving your body you’ll only tap into a fraction of what your brain is capable of. That’s what Dr. Wendy Suzuki discovered firsthand.

Dr. Suzuki is a leading neuroscientist who has uncovered some fascinating revelations about the brain. Her hit book, Healthy Brain, Happy Life, is a wonderful compilation of her life’s work that details how we can learn faster, feel better, and keep our brains healthy and youthful for many years to come.

One of her expertises is in the field of memory. Today you’re going to learn what parts of the brain influence your memory, how memories are made, and how to make them stick. Plus, you’re going to learn some powerful insights about brain plasticity, the best form of exercise for your brain, and so much more!

In this episode you'll discover: Why most conventional science classes don’t connect with people. What brain plasticity really means. The surprising difference that an “enriched environment” and an “impoverished environment” can have on your brain. How “critical periods” impact your brain development. What episodic memories are and how they are formed in the brain. Four clinically proven ways that you can enhance your memory. How learning actually happens. How aerobic exercise powerfully impacts your brain health. The shocking way that mental disorders were treated with conventional medicine just a few decades ago. How Dr. Suzuki brought exercise into the classroom. What Intensati is (and how it can change your body and mind). How students improved on memory tests with one day of aerobic activity each week. The 3 crucial keys to creating a healthy brain and a happy life. Items mentioned in this episode include: 
TMHS 185: Embracing Change And Gaining Emotional Agility - With Dr. Susan David  

Things are going to happen. Good stuff, not-so-good-stuff… life can be a dance between the two. But, as the research shows, it’s not so much what happens to us, but how we respond to what happens to us that determines the quality of our lives.

When it comes to our health and fitness, millions of people each year raise the white flag and give up on their goals to have something greater because of something they may have never even heard about before. They give up because of their lack of emotional agility.

When you are taking action to change your body and your health, challenges will arise. As much as I don’t want to say this, it’s just part of the process! You are becoming someone you have never met before, so that process will come with a learning curve and relationship adjustments that only emotional agility can enable you to traverse.

Today we have one of the world’s foremost experts on emotional agility here for you to learn from. Dr. Susan David literally wrote the book on Emotional Agility, and what she’s sharing with you today will undoubtedly change your life from this day forward if you take action on it.

In this episode you'll discover: How thinking positive can be at odds with what truly helps people thrive. How our thoughts, actions, and stories can cause us to act incongruent with our values. What it means to go from rigidity to agility. What it means to be “hooked” and how this controls our thoughts and actions. How the same thought patterns that keep us safe can also keep us from success. What premature cognitive commitment is (you probably do this a lot!). What the difference is between thinking fast and thinking slow. What the 4 most common emotional hooks are (this is powerful!). How thought-blaming can disempower you. Why it’s helpful to move to the edge of what we’re comfortable with. How our need to be right can lead us to outcomes that don’t serve us. Why negative emotions are so valuable versus a hyper-focus on happiness. What the 4 essential movements are for gaining more emotional agility. What it means to “show up” when it comes to emotional agility. How to rise above our emotions and not be controlled by them. The critical difference between a “have to goal” and “want to goal”. Items mentioned in this episode include: 
TMHS 184: Go For Your Win - With Aubrey Marcus  

Billie Jean King said, “A champion is afraid of losing. Everyone else is afraid of winning.”

It’s not that we are incapable of winning. It’s not that the life of our dreams is out of our reach. It’s the fact that many of us forfeit our shot to go for our win because of unwarranted fear and a few other nasty ingredients.

Well, what if you got your hands on the ingredients for a much tastier recipe where YOU get to live the life that you were destined to? That’s exactly what you’re going to get access to today. On this episode we have the founder and CEO of the mega-successful human optimization company Onnit, the great Aubrey Marcus.

Aubrey is the walking, talking example of what living a great looks like. He’ll definitely argue that it wasn’t always like that. At one point he was down to his last dollar working to make his dream come true. Now he runs a multi-million dollar company that’s ushered in a new wave of integrity and care into the supplement and sports performance industry. He went for his win and there was no looking back. Many years and life lessons later, Aubrey is on a mission to share what he’s learned along the way. I’m excited to share this with you and I hope this is a catalyst for you to go for your win too!

In this episode you'll discover: Why the nucleus is not really the “brain” of your cells. What it means to Go For Your Win. What it means to have a purpose deficiency. What the two parts of your mission are (this is important!). How to uncover what your passion is. How to create connections with others that can help you to live a rich life. Why your beliefs are a strong indicator of whether you’ll be successful or not. Why choice is really a superpower. What it means to practice toughness. What the primary force of resistance is in your life. How to gracefully deal with attachment. How to handle and traverse through apathy to be your best self. Items mentioned in this episode include: 
THMS 183: The Best Pre-Workout, Intra-Workout, And Post-Workout Nutrition  

Many gains have been forfeited in the name of poor exercise nutrition. Today you’re going to learn how to get the most out of every push-up, every burpee, every zumba booty shake, or whatever exercise method you choose, by leveraging the power of smart pre-workout, intra-workout, and post-workout nutrition.

In this episode you'll discover: The clinically proven ways that pre- and post-workout nutrition benefit your body. What exercise really is (in relationship to changing your physique). What the law of overcompensation is. How your personal needs and goals impact your nutrition surrounding your workout. Whether or not you should carb-load before your workout if weight loss is your goal. How long after a meal you should wait to exercise. How pre-workout caffeine consumption impacts fat loss and performance. Where oxygen is needed most in your body to help remove metabolic waste. What surprising co-starring role your fat cells play. Why BCAAs are so important for your muscles. Why conventional sports drinks are so dangerous. What incredibly healthy thing you should NOT consume after your workout. The benefits that fasting can have during your post-workout window. What the best post-workout nutrition options are. Items mentioned in this episode include: 
TMHS 182: 5 Steps To Creating Your Personal Transformation  

The transformation of ourselves as a human being is one of the most miraculous and profound things in existence. Whether it’s transforming your body, your mind, your levels of success in life, your relationships, or anything else, it’s a phenomenal process. But, it can also come with a dramatic struggle.

There are certain steps that make the process of transformation as a person possible. Knowing these steps, and putting them into play in your life, will not only make the process much easier to traverse, but it will also give you more power to determine the outcome. In this episode we dive into the 5 steps to creating your personal transformation. It’s loaded to the brim with insights for your to take advantage of, but it’s up to you to put them into action for yourself. Let’s go!

In this episode you'll discover: How long it takes your body to produce normal levels of melatonin after blue light exposure. Why every transformation begins with a triggering event. What actually causes most people to give up when they’re so close to success. How to be a practical psychologist and uncover a trigger for yourself. Why being around people who are doing great things can be a spark for you. What enlightened motivation is. Why having a model will shorten the timeline for achieving your goals. How to move past your comfort zone and create a better life. Why you have to take action to “ride the wave” when it shows up. How to get back on track if you fall off the wagon. What people who achieve greatness do differently than everyone else. Why solving smaller problems can prevent much bigger problems. What drives people to “hate” on someone when they start to grow. Why you must take ownership of your greatness starting immediately. Items mentioned in this episode include: 
TMHS 181: Investing In Yourself, Staying Consistent, Late Night Exercise And More!  

This is a very, very special episode. While I was on the road traveling for multiple speaking events, we put together a meetup event for listeners of The Model Health Show in Chicago. It was super last minute, but we totally filled up the event space, and the energy was amazing!

It was such a gift to hang out with everyone, and we got to do a little something special that no one was expecting. We did a LIVE recording of The Model Health Show right there on the spot!

With Jade and our behind the scenes tech guru Shoe on the scene, we felt it was the perfect opportunity to make it happen. We did this special Q & A episode and the energy and insights were running wild. Today you’re going to learn some of my biggest observations in building a successful health & wellness company, how to ensure you stay consistent with your health practices on the road, how late night exercise impacts your body, and so much more! You never know what amazing things can happen when you take inspired action. I’m so grateful to everyone who came out to share their time with us, and I’m incredibly grateful to share this experience with you.

In this episode you'll discover: Why being complementary instead or threatening can help you change situations from the inside out. Why studying personal development is critical to every area of your life. The #1 thing you must do to become elite in any field. How big failures can transform into huge successes. Why it’s important to connect healthy lifestyle changes with something deeper in our lives. How MCT oil impacts appetite. One critical step to being consistent in your health & fitness practices. Why you need to reframe your idea of treating yourself with food. How evening exercise can impact your sleep quality. What impact falling asleep with the television on has on your health. Items mentioned in this episode include: 
TMHS 180: The Microbiome Solution - With Dr. Robynne Chutkan  

Hippocrates said that, “All disease begins in the gut.” Sure there are some other potential factors for the onset of illness, but for the man considered to be the father of modern medicine to say this, it’s definitely something that we need to stop and think about.

He knew then what we know now, which is the human gut is literally the foundation for our lives. This is the place that food cells get converted into you cells. This is the place that houses over 80 percent of your body’s immune system. This is the place that accommodates the microorganisms that control nearly everything about your health.

The human gut is the birthplace of your microbiome. And today you’re going to learn how to optimize your health by optimizing this remarkable world in your belly.

Dr. Robynne Chutkan is a renowned gastroenterologist, and one of the world’s leading experts on the microbiome. Her strategies and treatments have helped thousands of people worldwide recover from issues like IBS, ulcerative colitis, Crohn’s disease, candida overgrowth, gut dysbiosis and more. Her methods are all-encompassing, easy to implement, and they just make sense (as you’ll see!). This information can be absolutely life changing for so many people, so please make sure to share it with your family and friends! Enjoy!

In this episode you'll discover: How Dr. Chutkan’s life outdoors and ‘dirty childhood’ influenced her approach as a physician. Why being a gastroenterologist is incredibly sexy right now (well, as sexy as it could be). What your microbiome actually is. Why our societal fixation on killing bacteria is incredibly dangerous. How the template for our microbiome is set at birth. How the rising rates of C-section births are impacting our society’s health. What HMOs are and why they are critical for the healthy development of children. Why we need to be incredibly cautious with antibiotic use. What some of the overlooked causes of ulcerative colitis and Crohn’s disease are. What gene modulation is. How gut dysbiosis works and how it can contribute to many diseases. Why diversity is critical for our internal and external environments. What practical ways you can use to get exposure to more healthy microbes. What essential (but overlooked) thing probiotic supplements require to be effective. The surprising way that millions of people are consuming antibiotics on a regular basis. Items mentioned in this episode include: 
TMHS 179: 5 Things Kids Can Teach Us About Living A Happy, Healthy Life  

The secrets to health and happiness can sometimes be found in the most unexpected places.

When we are children we are endowed with a mastery for joy and health that we can lose track of as the years roll on. Our search for a return to health and happiness can consume us. But because we are so preoccupied with looking into the future, we often forget to take a second and look down at the little heroes who are passionately showing us the way.

In today’s special episode you’ll discover the 5 specific things that kids can teach us about living a happy, healthy life. Many of the things you’ll learn are backed by surprising and powerful clinical research. Yet, you don’t need a study to tell you just how good it feels to put these timeless, brilliant activities into play for yourself.

In this episode you'll discover: How playing impacts your genetic expression. Why our mindset around play shifts as we get older. The surprising ways that play impacts your brain health. How to incorporate more play into your life. Why all of your emotions are valuable. What we need to learn from kids about emotional wellness. Why imagination is critical to success. How your imagination and memory are intimately connected. How your imagination can help you reframe and heal from past experiences. Why you need to take more control over imagineering your life. Which powerful supplement is being studied for its neuroprotective effects. How a childlike curiosity can benefit us as adults. What children can teach us about achieving our goals. Items mentioned in this episode include: 
TMHS 178: Misdiagnosed Health Issues And The Thyroid Connection - With Dr. Amy Myers  

Your thyroid is the master regulator of your metabolism. Any endeavors for healthy weight loss or weight gain are all governed by your hyper-intelligent thyroid gland.

Today, more than ever, there’s a war being waged against your thyroid gland. Environmental pollution, nutrient deficiencies, and unchecked stress are all putting a dire burden on this critical gland. Millions of people are being stricken with thyroid issues, and conventional medicine doesn’t have a solution for it.

The standard approach is to counterattack the thyroid gland using dangerous medications, removing your thyroid gland, or even destroying your thyroid gland with radiation as a method of “treatment”.

If the thyroid is already being attacked by our abnormal conditions today, what sense does it make to attack the thyroid even more? Why wouldn’t we support the thyroid and help it to perform normally? Why wouldn’t we focus un removing the underlying cause of the thyroid condition so that there’s nothing to battle in the first place?

That’s where Dr. Amy Myers comes in.

Amy Myers, MD is a renown leader in functional medicine and author of the New York Times bestselling book The Autoimmune Solution. She’s been a pioneer in helping the public at large truly understand thyroid function and how to safely and naturally reverse even the most difficult thyroid issues. What’s even more powerful is that Dr. Myers is teaching all of us from firsthand experience as a thyroid patient herself. She’s here today to share her story and to share with you how to have amazing, vibrant health by optimizing the function of this remarkable gland.

In this episode you'll discover: How Dr. Amy Myers’ own thyroid struggles transformed her life and shifted her career. How conventional medicine treats hyperthyroid and hypothyroid conditions. Why having a functioning thyroid enables your body to respond to your lifestyle. What Grave’s disease is and the symptoms it causes. How conventional physicians tend to misdiagnose and mistreat thyroid conditions. Why normal thyroid labs doesn’t necessarily mean you have healthy thyroid function. What your various thyroid hormones are and what they do (this is important!). What can cause your reverse T3 to go out of optimal range. Why thyroid conditions are far more prevalent today. Which nutrient deficiencies can cause thyroid problems. How your gut health deeply impacts your thyroid function. The surprising ways that stress can cause severe thyroid problems. Items mentioned in this episode include: 
TMHS 177: Metabolic Multitasking, Spot-Treating Fat, And The Laws Of Fat Loss - With Dr. Jade Teta  

How can a society with access to infinite information struggle so mightily with an issue like weight loss? I think that one major reason is that knowledge of the body and how it works is advertised to be complex and difficult to understand. We, as a society, are led to believe that our own bodies (that we call home!) are far too confusing that only a small percentage of people seem to understand the truth about them.

Well, I’m here to share with you that the truth surrounding how your body and metabolism works is simple, attainable, and your birthright to know about. Galileo said, “All truths are easy to understand once they are discovered; the point is to discover them.” Today we have the incredible Dr. Jade Teta on to help you discover how your amazing metabolism works so that you can be empowered to create the body and life you want.

In this episode you'll discover: What hormones actually are. The amazing things that can happen when “passion bumps into purpose”. Why the way we think about metabolism is terribly wrong. What The Law of Metabolic Compensation is. Why muscle is expensive for your body to carry. How fat and muscle release “metabolic smoke”. What Metabolic Multitasking is (this is powerful!). What the heck HEC is and how it impacts your body. The 4 different ways to shift your ratio of diet and exercise to keep your metabolism responding. Why “structured flexibility” is so important to changing your body composition. How woman can cross-train their menstrual cycle for better fitness results. Whether or not you can spot-treat stubborn fat areas. Which supplements are clinically proven to be helpful for fat loss. Items mentioned in this episode include: 
TMHS 176: 5 Keys To An Amazing Relationship - With Anne Stevenson  

There’s a wonderful quote from Carl Jung that says, “The meeting of two personalities is like the contact of two chemical substances: if there is any reaction, both are transformed.”

Our deepest relationships transform us. And which direction that chemical reaction goes can make all of the difference in the world. You can end up with a beautiful reaction that breathes life into everyone who’s around it, or a not-so-good reaction that can smother everyone in the room. The thing is, we don’t have to sit idly by and just hope that things will mix well together. We can actually uncover which things work great together, and put them into action for ourselves!

There will be nothing that impacts your life more than the quality of your most intimate relationship. Becoming a great “relationship chemist” will bring you more health, happiness, and success than you can even imagine.

In this episode you'll discover: What the #1 most influential thing on your health actually is. What’s instinctual in a relationship and what’s not. What the 6 core human needs are. Why it’s important to find your partner’s #1 driving force. Why “you should just know” is a huge mistake in relationships. How curiosity can be healing for a relationship. Why modeling is critical to relationship success. Why compromising with your partner might not be the best idea. The importance of dating and how to ensure you have 1-on-1 time. How personal development plays a crucial role in development as a couple. What to do when you feel like your partner isn’t with you on your ideas. Why acknowledgement plays a critical role in the evolution of relationships. How health & fitness tie into a healthy, thriving relationship. What the 2 most important words in a relationship are. How to immediately find common ground when you’re in an argument with your partner. How to turn your relationship irritations into admirations. Items mentioned in this episode include: 
TMHS 175: Discover Your Chronotype And Leverage The Power Of When - With Dr. Michael Breus  

You’ve probably heard the quote that “timing is everything”. But what if it’s true? What if the key to better relationships, better health, and more success in our lives really isn’t just about what we do or how we do it, but when we do it that makes all of the difference in the world?

Today you’re going to learn about the fascinating research surrounding biological chronotypes. This cutting-edge science proves that there’s an optimal time for each person to do everything from eating a snack, to exercising, to having sex, to asking their boss for a raise that’s totally unique to their chronotype.

Board-certified sleep specialist and bestselling author Dr. Michael Breus is here to give you the skinny on how to tap into the potential of your chronotype and leverage The Power of When!

In this episode you'll discover: What inspired Dr. Breus to focus on clinical sleep medicine. What a biological chronotype is. Why Dr. Breus shifted his focus to assessing and treating his patients based on chronotypes. Which chronotype tends to be early risers and go-getters in their careers. Which chronotype makes up the greatest percentage of people in our society. How chronotypes finally help people realize there's nothing "wrong" with them when they don't fit into the norms of society. What a high/low sleep drive is. A surprising study that proves chronotherapy is an incredibly effective treatment for depression. The #1 historical event that disrupted our biological clocks. How jet lag and living in different parts of the world can affect your chronotype. What the perfect time is to ask your boss for a raise (the science will surprise you!). Which chronotype has a tendency to indulge in a late night snack. How the science of biological chronotypes relates to children. What the best time is to take a nap and how long a nap should be. Items mentioned in this episode include: 
TMHS 174: Good Sleep Nutrients And The Gut-Brain-Sleep Connection  

There are tons of great tips out there making waves for improving your sleep quality. Many of these tips are life-changing. But for some people, sleeping in a cooler, darker, tech-free room, might not be enough.

I have to say, I was absolutely floored when I found out just how much our gut health impacts our sleep quality. I believe this to be the missing key for millions of people struggling with sleep issues who are only seeing slight improvements with the popular sleep-health tips out there.

Realizing this is where many of the most common sleep issues are rooted, I felt it was a MUST to create a masterclass on it so that you know the ins and outs of this amazing gut-brain-sleep connection.

In this episode you'll discover: Why your gut is often referred to as “the second brain”. Which neurotransmitter found in the gut has a profound influence on your mood. How a specific sleep hormone precursor also enhances your digestion. The shocking amount of melatonin that’s found in your gut. How your gut actually tells your brain what to do (and not the other way around). How bacteria in your gut can influence your sleep quality. Which common things can destroy your gut microbiome. What every long-living culture uses to support their microbiome. Why probiotic supplements won’t work without another key component. How changing your sleep schedule can change your gut bacteria. What decision we need to make when Netflix is calling our name. Which good sleep nutrients you need to eat each day. How your circadian timing system regulates your digestion. Which digestive issues are intimately connected to sleep. The shocking impact that nighttime artificial light has on your digestion. Why the timing of your evening meals can make or break your health. Which sleeping positions are the best and worst for common digestive issues. Items mentioned in this episode include: 
TMHS 173: Conquer Your Greatest Enemy In Life And Step Into Your Power - With Bo Eason  

Mediocrity is on sale in our world today. It's cheap, easy to get, and there are even 2-for-1 discounts if you want to bring someone along with you. 

Why do we set the bar so low? And why do so many of us settle for a life of quiet desperation when we can live the life of our dreams? My friend Bo Eason has a problem with mediocrity, and he’s on fire to help people wake up to their true potential which (he will explain exactly why) is literally your birthright.

Bo’s story is absolutely incredible. Going from elite NFL player, to critically acclaimed playwright and stage performer, he knows a thing or 10,000 about what it takes to become great at something. He also knows (and will share with you today) how to pivot and carve out a new path for yourself, why it takes just one person to change your entire life, and how to truly step into your power.

In this episode you'll discover: What Bo did at the age of 9 that laid the foundation for his future. Why the plan for your life usually doesn’t look like it’s going to work out. Why Bo didn’t think his skills in football would transfer over into the real world. What life-changing advice Bo received from Al Pacino. Why most people fail miserably when they have the opportunity to learn from someone great (this will shock you!). How we are veritably hardwired to be winners. Why it’s so valuable to learn from the very best person in their respective field. Why practice needs to be the center of your universe. How rituals and practice give you more freedom in life. What some of Bo's most important daily rituals are. Why most people are late when opportunity presents itself. What Bo does to accelerate recovery and improve performance. What the #1 enemy in our lives is (this is important!). Why it's critical for us to expand what we are aiming for in life. What’s the #1 character trait we must have in order to be the best in the world. Items mentioned in this episode include: 
TMHS 172: Overcome Your Biggest Challenges With The Proven Benefits Of Expressive Writing - With Katie Dalebout  

How do you actually know what you think?

A lot of us are under the impression that we know what we think because we hear a lot of inner chatter in our heads (straightjacket not included), or because we talk about what we think with other people. But that’s not what we really think.

The inner chatter in your head is mostly surface stuff; fluff. It’s the bright and shining outside of the orange that can easily hide the real juicy stuff in the middle. And the things you think that you share with other people - it’s filtered. A lot. Even your very best friends have probably never heard your deepest thoughts.

There’s nothing wrong with that. It’s a safety mechanism to keep us comfortable and feeling as though we will be accepted. Filtering is socially acceptable because everybody does it whether they realize it or not. The only problem with it is that all of the real thoughts and feelings you have may never get looked at. The good, the bad, and the ugly in so many of our psychies is often heavily suppressed. The not-so-good stuff held in can lead to destructive behavior, depression, and addiction (to name a few) and it’s all clinically proven. And the good stuff held in can lead to living a life that’s not true to who you really are. Your visions, goals, and aspirations not analyzed and expressed can lead to supreme feelings of regret, resentment, and cause you to miss out on the incredible fulfillment that’s possible for you.

So, do you really know what you think? Today it’s time to uncover the things usually hiding in plain sight that are holding you back. Today you’re going to learn about the proven benefits of expressive writing with the one and only Katie Dalebout.

In this episode you'll discover: What controls everything that we think and everything that we do. The surprising clinically proven impact that journaling has on depression. How expressive writing can influence PTSD. Why using unhealthy methods to control our weight is so prevalent in our society. How Katie “accidentally” discovered the vast benefits of journaling. The surprising truth about why we filter ourselves around other people. Why there’s only one way to do journalling wrong. What important thing journaling forces us to do. What most of society uses to not feel their feelings. Why curiosity is an important ingredient for understanding your own thoughts. The 6 critical pointers for getting the most out of expressive writing. The surprising revelation about what happens when you choose to suppress your feelings. Why befriending yourself is a huge key to success and happiness. What our top two favorite journaling exercises are.

Items mentioned in this episode include: 
TMHS 171: GI Testing, Diversity In Our Food, And Balance Protocol - With Dr. Anthony G. Beck  

Just like any journey in life, the journey to health is a journey of discovery. Each obstacle we face is an opportunity to learn something new about ourselves. Whether it’s healing a disease or finding a way to lose that last tiny bit of body fat, changing our health starts with changing how we think.

Experimentation is our foundational tool. You have to experiment and test things out to truly find out what works for yourself. We are all unique, and what works for your best friend may only set you back on your journey even further. Sure, there are universal principles of health that can take you a very long way. Eat real food, get plenty of movement and exercise, get adequate amounts of sunlight, drink lots of clean water, cultivate healthy relationships, and do meaningful work that fulfills you. These are a few of the basic tenets for living a healthy, happy, successful life.

But what about when you want to take your health to another level? Or what about when you get hit with a real challenging situation (despite following the foundational principles)? This is where a deeper analysis needs to take place. You can take shots in the dark and see if anything (hopefully) hits, or you can take action to uncover what the real solution is by looking in the right place. How do you know unless you look? That’s the mantra of the skilled practitioner today. The guessing game is great if you’re playing Pictionary with your friends. But when it comes to your health guessing can be a massive waste of time, rob you of your results and, at worse, it can even be life-threatening. That’s why I’m so thrilled to introduce you to Dr. Anthony G. Beck.

Dr. Beck has made a habit of looking in the right place for the solutions to all manner of health problems. His advanced testing methods have helped to change my life, and he’s here today to fill you in on what you need to know to be more empowered in your own health journey. Let’s do this!

In this episode you'll discover: Whether or not medicinal mushrooms are good for kids. What Balanced Protocol means and why it works so well. Why your gut health is so influential on your health overall. What GI Testing can tell you. Why the best diet in the world might not be the best diet for your body. How changing your food changes your microbiome. Why it’s not just what you eat, but where you eat that can make all of the difference. Why we need diversity in our food. How many different species of bacteria we have in our gut (this is amazing!). Why conventional allergy tests can misleading and outright wrong. Why elimination diets don’t work (wait, what?!). Which incredible blood test can tell you how “clean” your metabolism is running. Why you need to be cautious about buying most probiotic supplements. Items mentioned in this episode include: 
TMHS 170: 5 Scientifically Proven Ways To Be More Attractive  

In a world of continuous posts and pictures, our consumption and judgement of attraction is at an all-time high. But, what can get lost in all of that is, well, ourselves.

What does it mean to be attractive? How does attraction work? And why does it matter really anyway?

Well, funny enough, attraction is actually tied to our lifeline. We all want to be attractive, and we all want to feel significant. These are basic human needs that help drive along our species. Not solely for the purpose of picking a mate, but being a part of a tribe, and (evolutionarily speaking) having a better chance at survival.

On today’s show we’re talking in-depth about why being attractive matters and, more importantly, simple things that ANYONE can do to become more attractive almost instantly.

Sounds like a pretty big promise? Well, I’ve got the science to back it up. And this isn’t about a superficial, stereotypical, smoke-and-mirrors type of attraction that many of us have bought into today. This is real attraction. This is how to let your inner light shine, and how to be the most attractive version of yourself.

Marilyn Monroe said, “To all the girls that think you’re fat because you’re not a size zero, you’re the beautiful one, it's society who’s ugly.” This important episode will be valuable for men and women all over the world who’ve battled with living up to what society has deemed as attractive. Today is an opportunity to break the chains of poor self-image, and to be more attractive, more healthy, and more of an inspiration to those around you. Enjoy!

In this episode you'll discover: Why we all desire to be attractive to those around us (the science). What beauty really is (and what it is not). Why we tend to have an unhealthy relationship with beauty. 5 scientifically proven ways to be more attractive. How smiling actually impacts other people’s brains. What facial expression was found to be more attractive than smiling. How sleep deeply impacts attractiveness. What an expansive posture is (and why it matters). The science behind why muscles are so attractive. What personality characteristic is proven to increase your facial attractiveness. Items mentioned in this episode include: 
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