The Model Health Show: Nutrition | Exercise | Fitn

The Model Health Show: Nutrition | Exercise | Fitn

Canada

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.

Episodes

TMHS 209: How Culture Controls Your Lifespan And The Causes Of Health - With Dr. Mario Martinez  

Culture is a very interesting and versatile thing. Culture is like the invisible force that guides our beliefs, behaviors, and knowledge. Culture is what gives color to how you experience your life.

There are many shades and varieties of colors (you already know there are 50 Shades of Gray), and your culture, versus the culture of someone else, is a fundamental reason why two people can have a totally different experience from the same event.

Take seeing a new superhero movie, for example. You have been immersed in a culture that loves the ideas of superpowers. They believe human potential is limitless. They believe that good always wins in the end. While your friend, who you’ve unwittingly brought along to see the movie with you, has been immersed in a culture believes only in what they see. They value hard, cold facts and extreme rationality. They believe in love, but also that bad things happen no matter what, and it’s all about probability.

You think the movie is fantastic and inspiring. As a result, you get a rush of endorphins and positive “feel good” neurotransmitters and hormones. Your stress levels go down, and you are inspired for days after.

Your friend, on the other hand, thinks the movie is a waste of time and resources. They watched with pessimistic cultural views, and they were so busy pointing out what’s not realistic that they missed out on the magic of human creativity. As a result, your friend’s stress hormones elevate from irritation. Their blood sugar is low because of all the mental energy used to dissect the cinematic foolishness, and they leave feeling like they’ve just wasted three hours of their life that they can’t get back. Two totally different experiences from the same event. Neither of you is right or wrong. Just very different.

Now stretch this variance in perception into the realm of food, exercise, stress management, relationships, and, most importantly, what’s deeply ingrained in you about how long you’re going to live, and you’ll discover the real power that culture has over your life. The issue is that its power has been hiding in plain site, governing everything you do and how you experience the world. Today, thanks to the incomparable Dr. Mario Martinez, you’re going to learn how to come out of a cultural fog and embrace only the cultural influences that are serving you in becoming the greatest version of yourself.

In this episode you'll discover: How we can know what’s best for our health but still not do it. What psychoneuroimmunology is. How much genetics actually play into how long you’ll live healthfully. What a culture is and how it affects the brain. How feelings like shame impacts inflammation and pain. Why affirmations alone don’t work. What causes people who elevate and “make it big” to come crashing back down. How to move beyond pseudo-humbleness. Why we need to learn about the causes of health. The difference between a ritual and a routine (this is important!). The surprising way that pleasure can affect your immune system. How to differentiate hedonistic pleasure and eudemonic pleasure. How to be an outlier and not lose your health and happiness because of it. Why old psychological programs can show up and sabotage your relationships. Why speed of implementation is important. How junk food can mean love for us. Why giving something up can make you want it more. The difference between having an illness and becoming an illness. Items mentioned in this episode include: Onnit.com/Model 
TMHS 208: The One Minute Workout - With Dr. Martin Gibala  

Saying that this will change your life is an understatement. What we were taught about conventional exercise is running people into the ground (literally) and our society isn’t any healthier as a result of it.

Today you’re going to get the truth about the most important form of exercise for human health and fitness. It’s so effective that it’s almost unbelievable. So unbelievable, in fact, that I had to hunt down the world’s foremost expert on the subject to have him break it down for us. And he didn’t pull any punches!

You’re about to find out what The One Minute Workout is all about. Plus, you’re going to discover how Dr. Martin Gibala can get you fitter and healthier 10 times faster than any traditional program ever could. This eye-opening episode is loaded with insights, so click play, take good notes, and enjoy!

In this episode you'll discover: The surprising history of interval training. How to do Wingates to radically boost your fitness levels. How to actually increase the number of mitochondria (energy “power plants”) you have in your cells. Why one minute of hard exercise can get you the same benefits as 150 minutes of conventional steady state cardio (this is mind-blowing!). The truth about your VO2 Max and why it’s important. The little known impact that HIIT has on your aerobic fitness. How HIIT influences muscle fiber recruitment. The surprising benefits of interval walking. How many days a week you should incorporate HIIT. Whether or not you should do HIIT and resistance training on the same day. What exercise snacking is. Whether or not interval training is safe for people with heart conditions. The best way to warm up for your training session. What the very best ways to do HIIT for maximum results. Items mentioned in this episode include: Onnit.com/Model 
TMHS 207: Reset Your Genes And Become Younger - With Dr. Sara Gottfried  

Time is not toxic. Just because the days roll by on the calendar, does not mean that you have to be sentenced with years of sub-standard living and loss of function.

New York Times bestselling author, and superstar physician, Dr. Sara Gottfried is here to blow your mind with the latest research on aging. You’re going to learn firsthand how to ensure that your healthspan--the amount of time you live with good health and normal function--is as long as possible. This information will be valuable to you for a lifetime (and a much longer, healthier lifetime at that!). So, click play, take good notes, and become Younger!

In this episode you'll discover: The triggering event that led Dr. Gottfried to focus deeply on the aging process. Why the experience of aging starts in your muscles. How your muscles are actually a fat-burning endocrine organ. What normally happens to your blood sugar as you get older. Why it’s critical to extend your healthspan as long as possible. How our various organs age differently. Why it’s vital for us to have a continuous means of emotional release. How traumatic stress genes can get activated and passed on to future generations. What fascia is and how energy can clogged up in your system. How sex can counter the effects of stress. Why exercise can be a valuable gene reset. The surprising percentage of your genetic expression that you’re in control of. Which glorified “fat gene” might be influencing your health (and what to do about it!). The specific gene that influences detoxification (and how it affects your partying). Which gene codes for how you carry and process cholesterol. What Dr. Sara recommends for your carbohydrate threshold. What specific markers you can use to measure your healthspan. Items mentioned in this episode include: Onnit.com/Model ⇐ Get your optimal health & performance supplements at 10% off Organifi.com ⇐ Use the coupon code model for 20% off 7 Little Known Superfoods You Need To Learn About Beat Inflamm-Aging And The Telomere Effect Sleep Smarter Book / Audiobook ⇐ Grab your physical copy or audiobook here! Shawn’s Superman Push-up YoungerQuiz.com/model TheYoungerBook.com/model ⇐ Get your bonuses here! Younger by Dr. Sara Gottfried

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 iTunes by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

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TMHS 206: Exercise Your "NO" Muscle And Get Free To Focus - With Michael Hyatt  

How often have you found yourself feeling stressed by time?

How about the feeling that you don’t have enough time to do the things you really want to do? And, if you’re like most of us, has just thinking about how little time you have made you so exhausted that you just eat some dessert, watch tv, and waste even more time?

It’s crazy how time can do such a number on our psyches. But, today, we’ve got some major solutions to our society’s crazy time epidemic!

Time is not measured by clocks, it’s measured by moments. The more that we can take control of how we invest our time, the more we’re going to be present for the moments that really make life worth living. On the health side, time worry is actually a major cause of anxiety. So much futurecasting, and not feeling empowered to do the things we want, can lead to a subtle, or very strong, feeling of helplessness.

To help all of us become a better master of our days, I called in one of the top productivity and leadership experts in the world. His story is remarkable. Many people that have 1/10 of the responsibility that this man has are quaking in the boots trying to figure out how to make it. Not only is he making it, but he’s thriving, and helping people all over the world to do the same. He’s an incredible model for us all, so I’d like to introduce you to the incredible Michael Hyatt.

In this episode you'll discover: The do’s and don’ts of melatonin supplementation. The #1 reason most people aren’t exercising. Why asking for permission is a waste of time. The 2 biggest misconceptions when it comes to productivity. What the “Circle of Being” is and why it’s important. Why it’s important to exercise your “NO” muscle. A powerful written response to help you devote time where it’s needed most. Why a combined rest and work flow is valuable to your success. The critical importance of hard boundaries. What an activation trigger is. How productivity technology can actually make us less productive. How to instantly reframe your tasks to make them more appealing. The importance of creating a positive work environment (and strategically avoiding disrupters). Why it’s helpful to fill up other’s emotional gas tank. Why a productivity mindset is more important than productivity techniques. Items mentioned in this episode include: Onnit.com/Model 
TMHS 205: Smart Tips To Beat Inflamm-Aging And The Telomere Effect - With Dr. Elissa Epel  

Sometimes I contemplate on just how fragile life is. Here we are, spinning around the sun in the middle of the universe with a billion delicate balances allowing us to be here.

When you stop and think about how grand everything is, it can be a little overwhelming. But, if you zoom in even closer… and even closer than that… and even closer than that… all the way down to the makeup of our cells, you see that life is also very powerful and resilient. And there are intelligent systems governing it all.

Life, and how long we live, is not an accident. Our cells can actually tell us how long we’re going to live. More specifically, they can tell us how long we’re going to live healthfully. I just overheard a gentleman at the gym, probably in his late 50’s, telling another seasoned fellow how he’s getting too old to do basic things he used to do. He was complaining about the inability to tend to his yard and to exercise normally. The man he was talking to simply replied, “It’s too bad, isn’t it?”

They have bought into the idea that it’s a sharp downhill slope now that their 50’s have shown up. All I could think about in that moment was The Telomere Effect.

To put it simply, your telomeres are a biological marker that can tell you how long you’re going to live with your health intact. Nobel Prize winning scientist Dr. Elizabeth Blackburn and superstar health psychologist Dr. Elissa Epel collaborated to write one of the most important books of our time. The Telomere Effect provides eye-opening study after study proving how this incredible biological marker can be shortened or extended based on our lifestyle choices, and even our beliefs.

Today you’re about to hear from Dr. Epel about just how powerful you are to ensure you live healthfully for the vast majority of your years. As grand as the universe is, some of the greatest power resides in your cells, and it resides in your ability to choose. To be healthy as you age, or not to be. That is the question! And today we’ve got your answer.

In this episode you'll discover: Which incredible compound has been found to protect your body from the effects of sleep deprivation. What telomeres are and how they work. Whether or not things like bullying and violence have an impact on your healthspan. The difference between your healthspan and disease span. How stressful events influence your cellular aging. The crucial lifestyle factors that can protect your telomeres from shortening too fast. The difference between a threat response and a challenge response. What cognitive defusion is. How to swiftly move past being overly self-critical. What inflamm-aging is and how it impacts our lives. Which key nutrients have been found to support telomere length. How sleep minutes are like calories. The amount of exercise needed to protect you from accelerated telomere shortening. Items mentioned in this episode include: Onnit.com/Model 
TMHS 204: Spot-Treating Body Fat, Lowering Cortisol, Staying Mobile As You Age And More!  

Conventional wisdom says that your body burns fat as a whole, and that you can’t “spot-eliminate” fat. Well, if conventional wisdom had a nose, it would be growing like Pinocchio’s right now. In past episodes we’ve discussed how your body actually burns fat, how it’s eliminated, and what fat even is in the first place. In this episode we’re going to talk about how you can influence your body to burn more fat from specific “problem areas”, plus a whole lot more.

Today we have a very special episode we recorded with listeners of The Model Health Show live in Washington D.C.! This special Q & A show delves in on topics ranging from overlooked causes of heart problems, spot-treating body fat, deciding on your career path, avoiding hip and knee replacements, quickly eliminating inflammation and that’s just for starters.

I hope this episode provides you with a plethora of tools and insights that you can use for a lifetime. And a special shoutout to everyone who joined us in D.C. It was an amazing time in an awesome city. Thank you for making us feel at home!

Enjoy, and please stay tuned for more cities that I’ll be traveling to for speaking events, meet & greets, and a whole lot more!

In this episode you'll discover: Which field of science teaches how every bite of food you eat impacts your genetic expression. The leading cause of physician visits today (this might surprise you!). How you can target and burn fat from specific “problem areas” on your body. A big revelation about cellulite and stretch marks. How to better understand your body’s electrical conductivity. The impact that “grounding” has on cortisol levels. What the #1 mineral deficiency in modern society is. The most important questions to ask yourself when deciding a career path. Which category of food/medicine is crucial for your immune system today. What to do when family and friends aren’t on the same page with you when it comes to improving their health. Essential tips for health and mobility as you age. The underlying component of any chronic health issue that’s often overlooked. How to best address the need for hip replacements, knee replacements, etc. Why questions are able to guide our lives and decisions. Items mentioned in this episode include: Onnit.com/Model 
TMHS 203: 5 Tips To Get The Most Out Of Your Fitness Program - With Drew Canole  

What does a good sandwich, an Oreo cookie, and a Hot Pocket all have in common? Well, even though I might not be sycked to eat any of those things, it’s the stuff in the middle that makes them what they are.

Without the fixings in the middle of the sandwich, you’d just be eating bread (true story, I’ve eaten many bread sandwiches in my lifetime), without the cream in the middle of the Oreo, you’d just have two dry black discs, and without the cheesy meaty center of the Hot Pocket, you’d just have a pocket.

So, what’s the point of this pro-diabetes food analogy? It’s to remind you that what happens in the middle counts. I’d argue to say that what happens in the middle is where all the action is. And that’s why today’s show is so important…

Contrary to popular belief, you don’t actually “get fit” when you’re working out. It’s the stuff that you do in between your workouts (aka in the middle) that makes all the difference in the world.

You see, exercise is known as a hormetic stressor. It’s something that puts a stressful load onto your body that can actually make your body stronger, if you allow/support your body to heal from it.

We can radically up-level our body’s healing process and come back better, faster by adding in a few recovery essentials. Today we have on health & fitness celebrity Drew Canole to share some of his best tips to help you recover faster and get the most out of your fitness program.

Many of these tools are simple, easy to implement, and proven to work. But they don’t work unless you work them! Plus, you’ll get the inside scoop on what Drew’s personal training programs look like that keep him in cover model shape year round. So, let’s get to it!

In this episode you'll discover: The #1 way that we influence the people around us. Why you may want to change how you label your cheat meals. How your breathing habits influence your body’s ability to burn fat. What interesting compound in broccoli can help you body detoxify more effectively. Why it’s more difficult to gain weight when you eat real food. Simple tips to help you speed up your recovery time. How to radically increase muscle hypertrophy (King TUT is the key!). What training program Drew used to put on size and strength in a short amount of time. Why accountability is so valuable in accomplishing your fitness goals. How to do pyramid drop-sets for faster results. Why you need to immediately become a sleep ninja. Items mentioned in this episode include: Onnit.com/Model 
TMHS 202: 7 Little Known Superfoods You Need To Learn About  

The term “superfood” has been used more and more loosely as the years have gone by. It’s sort of like when a really skinny guys who doesn’t workout has abs… and you’re like, “Nah, that doesn’t really count. Put your shirt back on and stop flexing.” Well, at least that’s what I would have told my 12-year old self...

Superfoods are not the run-of-the-mill foods that you see everyday. These are foods that have rare nutrients, or concentrations of nutrients, or a completeness of nutrients that are rarely seen in nature. Broccoli is like abs on Justin Bieber. Real superfoods (like you’re about to learn about today) are like abs on Arnold Schwarzenegger. They are totally in a different league (and no disrespect to broccoli!).

You’re about so get the inside scoop on foods that are clinically proven to destroy cancer cells, foods that can regenerate and heal your ligaments, tendons, and bones, and even foods that can upgrade your entire immune system. Enjoy, and make sure to share this with the people you care about!

In this episode you'll discover: Which powerful superfood has been used historically as a “famine food”. What the surprising benefits of polysaccharides are. What it means to be a COX-2 inhibitor. The incredible impact that one (stinky) superfood has on lowering cholesterol. Which superfood boasts 7x more vitamin C than oranges, 7x more potassium than bananas, 4x more calcium than milk. A food that’s clinically proven to optimize blood sugar and prevent prediabetes and diabetes. Where to find usable antioxidants that actually show up in your bloodstream. A wonderful superfood that’s being used to help feed impoverished children. Which superfood is also the best natural laxative. The superfood that was prized by the ancient Egyptians and Alexander the Great. What to use to rapidly heal burns and skin damage. Which class of little known superfoods are responsible for creating most of the world’s oxygen supply. A rare compound that can help support your stem cell production. Which superfood contains every essential amino acid, every essential fatty acid, and every essential glyconutrient. How this special superfood helps to “format” your immune system. How inflammation is tied to weight gain, and which superfood can help with reducing it! Items mentioned in this episode include: Onnit.com/Model 
TMHS 201: Extreme Self-Care And Developing A Miracle Mindset - With JJ Virgin  

You’ve probably heard the statement, “What doesn’t kill you makes you stronger.” But if that’s the case, why do so many of us shy away from adversity? Why, when the chips are down, do we sometimes feel like we can’t move past the hard times?
Part of it is perception. It’s not what happens to us, but how you respond to what happens that tells the real tale of the results in our lives. How you perceive the challenge will be your experience of the challenge. You can see it as the ultimate thing that will take you down, or the greatest gift that’s going to push you to take your life to the next level.

The other part is readiness for the challenge. It might seem that we are ill-equipped at times to overcome our hardships. Yet, if we dive deep and keep moving forward, we’ll often find that the strength was in us all along.

You are not always going to be ready for a specific adversity, but you can train yourself mind, body, and spirit to be ready at all times for life’s toughest situations. That’s what today’s guest discovered, and now her story is inspiring hundreds of thousands of people around the globe.

My guest today is the one and only JJ Virgin. She’s a multiple time New York Times bestselling author, speaker, trainer, and all around superstar. Her book The Virgin Diet hit the market and spread like wildfire. She jumped from interview to interview around the country to promote the book and made her long-awaited dream come true. But, all the while she was dealing with the most challenging experience of her life.

It would take everything she had to make it through it, and JJ was ready and willing to step up to the plate. Today you’re going to learn how ensure that you’re ready for life’s toughest challenges on the way to your dreams. You’re going to learn how to develop the mindset of a true champion, the Miracle Mindset, and set an unstoppable course towards making your own visions a reality.

In this episode you'll discover: How even the best universities are teaching people bad nutrition science. Which “healthy” sugar is dangerous to your liver and gut lining. Why fresh-pressed juices might make you fat. The #1 disempowering belief that people carry in regards to their body and lifestyle. The surprising family struggle JJ was going through during her first book launch. What guiding principle JJ held with dealing with her son’s recovery. How extreme self-care can be integral to overcoming adversity. Why you need to focus on getting stronger instead of having things easier. What it takes to develop the Miracle Mindset. Why operating from a scarcity mindset can hurt you and others. How to instantly increase your sense of abundance and being “enough”. Items mentioned in this episode include: Onnit.com/Model 
TMHS 200: 15 Of The Biggest Health, Fitness, And Life Lessons From The Last 100 Shows  

When we set out on a journey to get to a destination, we don’t always know what’s in store for us on the road (or if that road might take us somewhere totally unexpected). The important thing is that we embark on our journey, and, as the wise writer Paulo Coelho says, discover our own “personal legend”.

Every journey begins with taking the first step. When I took the first step to start this show, all I knew was that I wanted to help. I wanted to be a blessing in people’s lives. I want to, not just give them hope, but to give them how. And through all of these years and countless hours, I feel that we can confidently say we’ve helped make that a reality.

What I didn’t expect, however, is how much I would love this process, how much I would grow, and how many amazing friends would be brought into my life. But, learning has been of of the most valuable gifts to me. Part of teaching is being a lifetime student yourself. I’ve been able to embrace a childlike sense of wonder, and curiosity that has me asking powerful questions each day. One of those recent questions was, “How can I best celebrate this moment of our 200th show while providing a tremendous amount of value and inspiration for everyone at the same time?” That question led to this. I want to thank you for making me a part of your life, and for being on this journey with me. Please know that the best is yet to come, and join me in celebrating this special moment!

In this episode you'll discover: How the Law of Metabolic Compensation impacts our lives each day. 4 ways you can shift your calories and exercise to change your metabolism. What vanishing calories are. The one thing you need to avoid when starting your day. The #1 thing that determines your health, happiness, and success in life. What the 6 human needs are (and how they impact you). How our environment shapes our bodies. The leading cause of sexual dysfunction in our world today. What the most valuable foods and supplements for your immune system are. Why pre- and post-workout nutrition actually matters. What’s really behind the huge increase in autoimmune diseases today. The inherent value you’ll receive from being a lifetime student. The only field of medicine that doesn’t examine the organ they treat (this is dangerous!) Important ideas to help us have a great relationship with food. Why it’s essential to have a personal code to live by. What the placebo effect actually is (and how our thoughts affect our bodies). How to radically increase your productivity and accomplish your goals faster. How exercise plays a critical role in brain health. Items mentioned in this episode include: Onnit.com/Model 
TMHS 199: Creating Powerful Relationships And Why Men Are From Mars And Women Are From Venus - With Dr. John Gray  

One of my favorite statements of all-time was from Dr. Wayne Dyer when he said, “You don’t attract what you want. You attract what you are.”

Our relationships say a lot about us. They tell us our strengths and weaknesses. They reveal to us our capacity to grow and change. And, most importantly, they give us moment-to-moment feedback about where our life really is.

You see, nothing influences our health, happiness, and success in life more than our relationships. Your most intimate relationship has the greatest influence of all. Anyone who’s ever been in love before knows that love (or lack thereof) permeates itself into everything that you do. It’s the foremost place of inspiration, yet so many of us today put our relationships on the backburner (or worse, on autopilot).

I’m beyond excited to bring a true legend and gift of a human being on the show today to share his most valuable insights for having the relationship that you truly deserve. John Gray is walking, talking amazing. You’re about to find out exactly why is regarded as the #1 relationship expert of our time, and the ah-ha moments will be flowing left and right!

Many times it’s the small things that make a huge difference. And by putting more intention into your relationship (or creating one) you will experience an exponential growth of success in all areas of life. It’s nearly impossible not to! Enjoy this and make sure to share it with the people you love.

In this episode you'll discover: Why you need to understand the distinction between different types of pain. Which little known supplement can reduce hangover symptoms by up to 96%. Whether or not it’s ideal to have water with your meals. What inspired the most well-known relationship expert in the world to become interested in relationships (amazing story!). Why it’s not a man’s job to make a woman happy (and what our job really is!). How testosterone plays into the role of attraction. The surprising reason why men need a “man cave”. How digestion impacts happiness and well-being. How healthy relationships help your immune system to be more resilient. Why it’s valuable to have social interactions beyond your close relationship. How handling stress inappropriately can convert a man’s testosterone into estrogen. What causes us to revert back to behaviors we learned from our parents. What causes relationships that were passionate in the beginning to fizzle away. The greatest gift a woman could ever receive in a relationship. What happens when women suppress their emotions. Why a man’s tendency to want to fix things can backfire. What superpower women have to make their man be stronger and more giving. How to help ensure that your significant other supports you in your health & wellness endeavors. Items mentioned in this episode include: Onnit.com/Model 
TMHS 198: Take Back Control Of Your Time And Achieve Your Goals Each Day - With John Lee Dumas  

One of the biggest reasons that people give for failing to exercise, to prepare great food for themselves, and to get adequate sleep is that they don’t have enough time.

It’s kind of funny because we all share the same 24-hour clock… and there are people with 3 kids, running their own business with multiple employees, writing books, touring the country speaking, recording their own podcast and frequently doing media interviews... that still have enough time to exercise, eat healthy, get great sleep and have a wonderful family life. I know it because I am that person. This is actually my life. If I was told it would be like this 10 years ago I probably would have thought you were crazy. But, step-by-step I’ve achieved greater levels of productivity, I’ve radically increased my energy and focus, and, more important than anything, I’ve become world-class at setting and accomplishing goals.

Trust me, I didn’t get here on my own. I’ve had incredible teachers along the way who’ve taught me the tools of the trade. One of the smartest things you can ever do in your life is to learn from people who’ve already accomplished what you want to accomplish. They know the way. They have the map. And you’d be surprised just how often they’d give it to you (or at least let you take a picture of it with your phone).

Today we have for you a true genius when it comes to mastering focusing, productivity, and getting things done. Use these tools to make sure that you are constructing the life that YOU love. You’ll be able to create ample time to workout, eat healthy, get great sleep, and do work that fulfills you. Plus, you’ll be able to better enjoy the process and not end up as a fried Twinkie stuck to the couch at the end of the day. This life is your chance to do something great with it and to become all that you can be. The award-winning John Lee Dumas is going to show you how to take life by the horns. Enjoy!

In this episode you'll discover: How I was able to accomplish 1 - 2 years of work in just 100 days. How John turned an idea of helping people achieve their biggest goal into one of the most successful campaigns in history. How accomplishing goals in all areas of life affects your well-being. Why you need to become a master of productivity. What valuable strategies you can use to take back control of your time. The #1 mistake people make when starting their day. How we build up “residue” that blocks us from accomplishing our goals. Why having discipline is radically misunderstood. The difference between a focus time and a refresh time. How the internet can easily manipulate your body’s dopamine system. How to take full control of your focus and execute on your goals daily! Items mentioned in this episode include: Onnit.com/Model 
TMHS 197: How To Learn Faster, Increase Your Focus, And Develop A Superhero Mindset - With Jim Kwik  

All growth in our life is a result of learning. Learning changes our brain, it’s changes our intellect, and it changes our possibilities. There’s an old Chinese proverb that says, “Learning is a treasure that will follow its owner everywhere.” What we learn becomes a part of who we are, and the tools that we can access anytime we need them. That’s why learning is an invaluable skill you need to master in order to become the best version of yourself.

Today we have a very special episode with accelerated learning and memory expert, Jim Kwik! You’re going to discover some powerful tools that are going to help you learn faster immediately and improve your focus and memory for many years to come.

In this episode you'll discover: The 3 elements of a superhero mindset. What a personal trainer for the brain is. What Arnold Schwarzenegger shared with Jim about what it takes to become a champion. Why you should have a not-to-do list. What a switching cost is and how it impacts your productivity. The 4 ways to learn everything faster and with more focus. How teaching can improve your learning. Why you need to decide if you’re going to be a thermometer or a thermostat. How to easily and quickly recall things like names, numbers, and bullet points. Why asking questions can be so valuable to learning (this is important!). 10 keys to unleashing your superhero brain. How much of your memory is determined by genetics and how much is within your control. Items mentioned in this episode include: Onnit.com/Model 
TMHS 196: Secrets Of Living Healthfully To 100 And Why Goddesses Never Age - With Dr. Christiane Northrup  

How long do you choose to live? Have you ever thought about that before?

Life is such a delicate thing, yet it’s not something to experience without a zest and vigor that throws caution to the wind, and pulls every ounce out of this opportunity.

Rationality would say that the longer you live, the more opportunity for experiences you have. This is definitely true if, of course, you’re taking full advantage of the situation called “your life”.

Many people live less in terms of number of years, but far more in terms of experiences, fullness, and impact. Abraham Lincoln said, “It’s not the years in your life that count, it’s the life in your years.” So when you decide how long you want to live and walk in that direction, make sure that it’s tied to a strong enough why and add plenty of life to those years you’re vying for.

Today we have an absolutely phenomenal teacher, healer, and guide to help you live a longer, more fruitful life. Christiane Northrup, M.D., is a true pioneer and leading authority in the field of health and wellness. She’s here to share some powerful insights that will last you a lifetime (and a much longer, healthier lifetime at that!). So, click play, take good notes, and enjoy!

In this episode you'll discover: What being ageless really means. Where the concept of a retirement age came from. A powerful study from Harvard University that showed how your belief system affects your aging. What specific attributes that centenarians (people who are 100+ years old) all over the world share. What righteous anger is. Why over-screening for diseases could be problematic (this is important!). What stage zero cancer is and the impact it’s having on our society. Why the inventor of the PSA test for men’s prostates regrets introducing it to the world. Some small pros and cons to consider about marijuana use. Why curiosity and asking questions can be a tremendous key to long-term health. How to reset your taste buds. What it means to savor the pleasure of food. How your DNA might be influencing your environment. How movement is tied to longevity. Items mentioned in this episode include: Onnit.com/Model 
TMHS 195: 7 Small Changes To Help You Burn More Fat This Year  

Burning fat is an inside job. Your body has an innate intelligence that’s designed to burn more fat for fuel, or to store more fat for a rainy day. The most important realization you'll ever have is that this intelligence is all based on the programming you give it.

The good news is that there are several little known (yet incredibly powerful!) clinically proven ways to train your body to burn more fat. Today you’re going to learn how to utilize these valuable strategies to help shape your body and health for many years to come!

In this episode you'll discover: What water-induced thermogenesis is and how it impacts weight loss. How much water you need to drink for a fat loss effect. How overeating and dehydration are related Tips to ensure that you’re drinking enough water each day. Why sleep deprivation is one of the biggest causes of overeating. Which sleep-related hormone actually helps your body burn more fat. Whether or not moonlight can negatively impact sleep. Which form of exercise best enhances your basal metabolic rate. How cardio compares to resistance training for long-term fat loss. Which overlooked category of nutrients are critical in upregulating fat loss. How you can stress your way into gaining weight. What specific stress management practice is proven to aid in weight loss. How to activate a special kind of fat that actually BURNS fat! Items mentioned in this episode include: Onnit.com/Model 
TMHS 194: The Human Diet And How To Get Deep Nutrition - With Dr. Cate Shanahan  

Most diets are really just guessing games. Even though a diet might claim to be the ultimate solution for health and weight loss, chances are they fail most people. And there’s a big (simple) reason why.

Since the beginning of history, humans have tried to eat everything. If you can get some of it in your mouth, somebody has tried to eat it. Sometimes it made them feel good. Sometimes it made them keel over and die. Most importantly, someone was there to document the results as time has gone on, and the foundational human diet was born.

For many years now, I often sit back and wonder what humans were really designed to eat, and if there’s really any “perfect food” for us. That question has driven me to keep searching, to keep experimenting, and to even roll the dice with my own food choices a time or fifty.

I’m so over taking courageous crap shoots with health now-a-days. I’ve settled in comfortably knowing that I can look back on the wisdom of our ancestors and know exactly what while help me be the healthiest, fittest version of myself.

This is why I love Dr. Cate Shanahan’s work so much. She has truly encapsulated what the human diet looks like. Her seminal work Deep Nutrition takes us all into the intersecting realms of our ancestral diet and what our genes truly expect from us. Today she is gracing us with her wisdom on The Model Health Show, and I’m truly honored to share her with you!

In this episode you'll discover: Why analyzing healthy people is the missing link in today’s medicine. How Dr. Shanahan began advising the Los Angeles Lakers. What The Human Diet is. What the 4 Pillars of World Cuisine are. Why people generally think that fresh foods refer only to plants. The 3 types of enzymes you need. Why fermented foods are a coordinated effort to make. How our senses were once used for safely testing. Which food compound has been found to be drawn to your joints. Which important nutrient helps hold our cells together. What the closest vegetable equivalent to bone broth would be. How eating organ meats were intertwined in our evolution. How to incorporate more movement and family involvement in food preparation. What commonly overlooked influences can affect your genetic expression. The shocking truth about how vegetable oils impact your body. How to upgrade your oils and fats for better health. Items mentioned in this episode include: Onnit.com/Model 
TMHS 193 - Ending Fat Controversy And How To Eat Fat, Get Thin - With Dr. Mark Hyman  

The word “fat” can drum up a whole lot of uncomfortable emotions. Whether it’s fat in our food or fat on our bodies, there’s a pervasive fear around fat that makes many of us turn our heads and run.

Is this a logical fear? Well, sure it is! Especially if you’re under the impression that fat in our food and fat on our bodies are the same thing. Rationality would tell you to just steer clear of fat, and a fit, healthy body will be your grand prize. There’s just one tiny, little problem…

Millions of people have avoided dietary fat with ninja-like covert precision, yet collectively we’ve seen our society’s rates of obesity and body-fat related illness skyrocket. Was the fat in our diets the problem all along? Or was there something else happening behind the scenes?

To answer your fat-related questions we have on one of the top Functional Medicine Physicians on the planet, Mark Hyman, MD.

Dr. Hyman has been a true pioneer in the field of health and wellness, and he has ten #1 New York Times bestselling books to prove it. He walks his talk, and today he’s here to share some of the most important information regarding your nutrition choices that you’ll ever hear. So, tune in, take good notes, and enjoy!

In this episode you'll discover: Dr. Hyman’s surprising story that led him to practice medicine. Why most of today’s physicians are not trained in preventative healthcare. Where the controversial belief that dietary fat is bad for our health stems from. How today’s fear of fat is also a language issue. What’s at the root of health issues like diabetes, high cholesterol, and obesity. What some of the biggest benefits of dietary fats are. The impact that dietary fat has on insulin. Where to find nutritious fats with the most historical usage. Critical insights about the potential dangers of vegetable oils. Important tips for buying and storing olive oil. How dietary fats impact brain health. Items mentioned in this episode include: Onnit.com/Model 
TMHS 192: You Vs. You - 4 Ways To Create A Strong Fitness Mindset  

You’ve probably heard the saying “mind over matter” before... but what the heck does that even mean?

Well, to put it simply… the thoughts and beliefs that we carry determine the actions that we take in our lives. Your mind is strong enough to move the rest of your “matter”, and that’s why your mindset matters so much.

Today you’re going to learn some important decisions that you get to make in determining how your mind (and thus your body) works. It’s You vs. You in the only competition that really counts… the competition for real estate in that beautiful mind of yours! The space in your mind that determines your approach to life is up for grabs, and you get to choose. Will it be an empowering mindset that helps to put more success on automatic in your life? Or will it be a disempowering mindset that holds you back and keeps you from reaching your potential? You and I both know which one you will choose, and it all starts now by pressing play and taking action!

In this episode you'll discover: Why our psychology is more important that our mechanics. How short-term losses can make us give up. Why changing your mindset (and actions) happens instantly. Why instant gratification can be a killer of success. The difference between a growth mindset and a fixed mindset. How certain inflammatory words cause many people to retreat. Why sameness is one of the biggest obstacles to improving your results. What obstacles and turbulence have to do with achieving greatness. A quick solution to protect yourself from excuses. The difference between self-confidence and others-confidence. How to have tenacity in the face of opposition. Items mentioned in this episode include: Onnit.com/Model 
TMHS 191: Everyday Medicines And The World’s Healthiest Coffee - With Tero Isokauppila  

You’ve heard the quotes from Hippocrates time and time again, “Let food be thy medicine and medicine be thy food.” There is true brilliance in that statement. But when you need the best medicine, what food do you go for?

Four thousands upon thousands of years mushrooms have stood head-and-shoulders above all over foods for their medicinal qualities. So much so that there’s even a category of mushrooms called medicinal mushrooms that really take the fungi cake.

Today you’re going to learn some of the surprising science on medicinal mushrooms. Our special guest Tero Isokauppila is going to blow you away with tips and insights hailing from the mushroom kingdom. You’re going to learn how to ensure you stay healthy when you travel, how to slow the aging process, how to make the world’s healthiest coffee and a whole lot more!

In this episode you'll discover: What the 3 different categories of mushrooms are. How mushrooms “eat” nutrients like humans do. Why mushrooms are distinctly different from plants. What human DNA and mushroom DNA have in common (this will shock you!). The surprising number of top selling medications that utilize fungi. The differences between mushroom spores, mycelium, and fruiting bodies. How to best extract the nutrients from medicinal mushrooms. What a mushroom decoction is. The unique way that medicinal mushrooms interact with your immune system. Which powerful antioxidants you can get from chaga mushrooms. Which mushroom has the rare ability to encourage brain growth and development. How safe mushrooms are and the best ways to use them. Which medicinal mushroom was used as a coffee substitute. Why blending medicinal mushrooms with coffee has such beneficial effects. How tasting the supplement (versus taking it in pill form) might help assimilation. Why extensive travel requires a change in your nutrition. Which energizing mushroom has the ability to increase your oxygen utilization. Items mentioned in this episode include: Onnit.com/Model 
TMHS 190: Natural Treatments For Infertility - How To Radically Enhance Your Reproductive Power  

When I think of the circle of life, I always think of where life begins (and I can’t help but think about that song from The Lion King too). We are all creators of life. We are a fertile species at one degree or another. And, as you’ll discover today, the cultivation of your fertility is tied to your life line more than you may have realized before.

Today we are seeing the highest rates of infertility ever in recorded human history. I can tell you straight away that there is solid science to prove exactly why this is. It’s an important challenge to address because our lives are literally at stake. You’re about to learn powerful, simple, clinically proven natural treatments for infertility. Plus, even more importantly, you’re going to learn why being a vibrant, fertile human being is valuable in every area of our lives.

In this episode you'll discover: What fertility actually means (and why it’s about more than making babies). The shocking amount of toxic chemicals that are released into our environment. Why female egg production is different from what was once believed. How ovulation works. How sperm are made and what enables sperm to be so effective at creating life. Why body weight can have a huge influence on fertility levels. How exercise frequency and intensity impacts fertility (this is important!). The surprising role that sleep plays in fertility. Specific tips to instantly improve your sleep and normalize hormone production. Why not all nighttime light is problematic for our health. Which common food additives are heavily linked to infertility. How soda impacts fertility (this is insane!) Which critical fertility nutrients you need to know about. What the top fertility foods in the world are. How stress influences fertility and how to lower your overall stress load. How things like underwear, smoking, and lubricants impact fertility. Items mentioned in this episode include: Onnit.com/Model 
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