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 226: The Truth About Adrenal Fatigue - With Dr. Alan Christianson  

What is does adrenal fatigue really mean? What causes it? And is there actually a cure?

These are just some of the questions we’re answering today with the author of the New York Times bestselling book The Adrenal Reset Diet, Dr. Alan Christianson.

Dr. C knows about adrenal issues at a far deeper level than most. Being the accomplished endocrinologist that he is, that’s one thing. But being someone who’s overcome devastating health issues himself, puts him in a league of his own.

You’re going to uncover piece-by-piece how your incredible endocrine system works to keep you fit, energized, and healthy. It’s these connective pieces that can bring you game-changing results in how you feel in just a matter of days. Adrenal fatigue is a hot illness right now, but it’s time that we kick it off the runway and let radiant health strut its stuff. Click play, take good notes, and enjoy!

In this episode you'll discover: How struggles with severe childhood illnesses led Dr. Christianson into the field of medicine. What your endocrine system actually encompasses. Where the CEO of your endocrine system is located. What hormones really are. Why our thyroids are more susceptible to disease today. The potential downside of iodine for your thyroid (this is important!). How the pancreas is involved in maintaining metabolic rate. How your liver influences your blood sugar (far beyond the foods you eat!). Why mathematical models for human health are not always accurate. Why we might want to be a little more cautious about ketogenic diets. What role your adrenal glands play in ketosis. The critical functions cortisol is responsible for. Surprising facts about your adrenal glands. The truth about adrenal fatigue and why it’s not exactly what the name implies. How cortisol influences your sleep patterns. The practical steps you can use to reverse perceived adrenal issues. The ideal time to eat carbs to support adrenal health. Why resistant starch might be a crucial part of your diet. Items mentioned in this episode include:
TMHS 225: Paying Off Sleep-Debt, The Truth About Naps, And Sleep Tips For Parents  

When the going gets tough, the tough take a nap. That’s how it goes, right?

More and more today, napping is being considered acceptable by societal standards. There was a time when being caught “sleeping on the job” was frowned upon. Now, today, innovative companies like Google actually encourage their employees to nap if they feel the desire to. The results?...

Higher employee work output, higher levels of job satisfaction, and lower levels of stress. Can a good nap do all of that? Well, maybe.

One thing for certain is that simply having the ability to catch a few z’s during the day is comforting. Life happens, and even the tough get sleepy. But, as you’ll discover in this episode, you don’t want to let the smooth nap fool you.

There is a lot more to napping than meets the eye. Also, there is a growing amount of national sleep deficit that we are currently trying to find a way to pay off. The need for a nap might just be a symptom of a bigger issue… and all of that we’ll be rolling the covers back on today.

Plus, no one knows the seduction of a good nap like the folks who have small children. In this episode we’re going to provide some crucial insights to help parents (and their kids) to sleep better at night. Let’s do this!

In this episode you'll discover: Which medicinal mushroom is clinically proven to enhance deep sleep. What the 2 different types of sleep debt are. How time at a casino caused me to take a major mortgage on sleep. Which health problems are associated with even a small amount of sleep debt. What just one week of sleep debt can do to your testosterone. How sleep debt affects weight loss. Practical tips to help you prevent sleep debt in the first place. What the best form of melatonin is (and the optimal way to utilize it!). How sleep debt influences your food choices. What the underlying reasons for napping are (this might surprise you!). Whether or not naps help you to recover from prolonged sleep debt. What the optimal amount of time for a nap should be (more than meets the eye!). How a certain type of nap can influence your memory. What the best time of day to take a nap is. Whether or not you release enough melatonin during the day for better sleep. The differences between monophasic, biphasic, and polyphasic sleep. The major keys to making biphasic sleep work for you (if you choose). Why the time you go to bed matters. What it really means to sleep like a baby. The most important factors to helping your small children sleep through the night. Items mentioned in this episode include:
TMHS 224: Unconventional Exercise And Creating An Alpha Brain - With Aubrey Marcus  

There are many paths to our fitness goals. Some will get you there faster than others. And some will get you there so overly yolked that you look like crossfitting, keto eating Hulk Hogan.

Having 24 inch pythons like Hulk Hogan probably isn’t the goal for everyone. But getting to our body composition and fitness goals injury-free is. We’ve become strangely trapped in our linear movements in exercise today. Press with both arms in one direction with equal weight (i.e. bench press), squat up and down with both legs with equal weight (i.e. barbell squats), pull yourself straight up with total symmetry (i.e. strict pull ups), and these are the basics of our exercise programs today.

Don’t get me wrong, those movements are all valuable and popular for a reason. But, we may have gotten so set in those movements that they may have put us at a disadvantage when it comes to moving in the real world.

In reality… in life, and in competition, very rarely are you facing resistance that’s perfectly balanced on both sides of your body. That said, a healthy, almost necessary adjunct to training for life is to have unconventional resistance, unbalanced stressors that our body’s have to adapt to, and tools that make it easier (and safer) than that nutty buddy who has the picture of himself doing barbell squats while standing on top a swiss ball on social media.

For unconventional training, there’s one person who jumps right in my mind. He’s the man behind one of the biggest brands in the world in natural nutrition and unconventional training. He didn’t just create a company, he created a movement. And this movement has athletes the likes of All-Pro safety Earl Thomas from the Seattle Seahawks, UFC champion Tyron Woodley, and hundreds of thousands of everyday people from all around the world getting Onnit and transforming their bodies and their lives. Aubrey Marcus is in the house and he’s dropping some serious knowledge bombs! Click play, focus in, and enjoy!

In this episode you'll discover: What growing up around athletes can instill in a child’s mindset. Why having a coach that makes you feel bad can be counterproductive. How to find more balance in helping our kids to decide their path in life. What unconventional training means. Why today’s typical training methods do not mimic reality. How unconventional exercises can help to injury-proof your body. Where the kettlebell originated and what it’s best applications are. What some of the biggest mistakes with the kettlebell swing are. Why steel clubs and steel maces were developed for warriors. The #1 exercise someone with muscle imbalances from their sport (like swinging a baseball bat or golf club from the same side for years) needs to be doing. Why battle rope exercises meet a need that no other conventional HIIT method can deliver. Why battle ropes are great tools for people who are just beginning to get in shape and for experienced exercisers as well. What it means to become physically literate. What some of the greatest athletes on the planet carry in their mindset (this is valuable!). How Aubrey was able to bypass “parasitic capitalism” and create a real movement. What rigorous, double-blind, placebo-controlled studies were able to reveal about the Alpha Brain supplement. The truth about caffeine and why it’s not an ideal long-term solution for focus and energy. Why feeling that you’re not enough is one of the biggest hindrances of success. Items mentioned in this episode include:
TMHS 223: Transform Your Body And Life From The Inside Out - With Carrie Wilkerson  

“It was the best of times, it was the worst of times.” That’s how the timeless classic from Charles Dickens A Tale of Two Cities begins... and it couldn’t be anymore accurate today.

Right now we have instant information at our fingertips. The answers to almost any question you can ask (including important questions like “Why do they keep remaking Spider-man?”) are just seconds away. We have an abundance of food for billions of people (I have some issues with this, but let me not digress). We have the ability to travel anywhere on the planet within hours. We have safer communities, more wealth, more access to education, and the ability to bypass conventional gatekeepers and become a shining success through the power of social media. Sounds like a pretty cool world, right? Well, don’t sign up for this field trip quite yet.

At the same time today, we have higher rates of disease and poor health than at any other time in documented human history. We have cyberbullying and endless criticism if you do decide to “put yourself out there” and engage with the world online. We have so many nuclear weapons that we can destroy our own planet a hundred times over, we have covfefe, we have destruction of our natural resources, and, most noticeably by all of us, we have lives that are filled to the brim with things to do. We have tasks to accomplish a mile long, and not enough minutes in the day to make much of a dent in it. So, my question to you is: How do we actually thrive in all of this?

Figuring this out would be like figuring out why anyone would ever travel anywhere with Tom Hanks (he’s been stranded on an island, hijacked at sea, and crashed, not one, but two airplanes.) Yet, there are incredible people walking around today who have uncovered a thing or two about what to do when you’re living in the busiest time of human existence... when you have access to so much opportunity, yet, you have so much distraction that it can seriously paralyze you.

One of those people who has uncovered some mind-blowing secrets to success today is Carrie Wilkerson. She’s one of the world’s top speakers, a bestselling author, a wife, a mother of four, and proof that not all superheroes wear capes. She has created several successful businesses and helped countless others to do the same. Oh, and did I mention that she found time to lose 140 pounds of excess weight along the way?!

Seriously, it sounds like her life is made up, but it’s actually as real as it can get. She faces the same daily challenges and decisions as all of us. She’s been through trials and tribulations that would make The Macho Man Randy Savage curl up in a corner and weep big, muscular tears. Learning from her is like a getting masterclass on how to overcome your excuses and blast-through any obstacles that stand in your way. I’m beyond excited to share her with you today. So, click play, listen in, and let the best of times begin!

In this episode you'll discover: Which food is actually clinically proven to increase antioxidants levels in your body. Why our mission in life can often start out as an accident. Why carrying excess weight is often a symptom of other things we’re dealing with. What ultimately enabled Carrie to lose 145 pounds (so amazing!). Why honesty and responsibility are huge factors in transforming our health. Three critical keys to improve the areas of your life that matter most. How tracking and course-correcting play an important role in achieving long-term results. The #1 thing we need to accomplish our goals with our increasingly busy lifestyles. Why being resourceful can be life-changing for you if you don’t have the resources. Some of the best ways to indulge in your favorite media (without putting you behind the ball on your goals). Why self-awareness is the most overlooked secret to success. Why gaining awareness starts with having less awareness of what others are doing. Items mentioned in this episode include:
TMHS 222: The History Of Sugar: Sex, Drugs, And Entertainment  

Pretty please with sugar on top.

Who could resist a request like that? Sugar does, indeed, make everything sweeter. Whether it’s a cake, a cup of coffee, or a deal brokered by a 5-year old, when sugar is added to the mix, things can become irresistible.

I’ve loved sugar as far back as I can remember. It’s been a staple in our lives… even when we didn’t have much money or food, we had sugar on the shelf. I can think back on the times that my younger siblings and I made butter and sugar sandwiches when the refrigerator was next to empty. Sugar was there for us, making life sweeter even then. So, how did things go so terribly wrong?

To say that I was addicted to sugar would be an understatement. I easily ate over 100 pounds of sugar each year through the foods and beverages I consumed. You might think that a number like that is outlandish, or even unusual, but today it’s actually the norm. Our society puts so much sugar into our metaphorical gas tanks each year that you’d be hard-pressed to figure out how any of us are still driving around. But, the truth is, our bodies/vehicles we're moving around in have made some drastic changes since sugar arrived on the scene. Rates of obesity and diseases related to sugar consumption are at an all-time high. And sugar, as sweet as it is, has poured its way into so many parts of our culture that you’d be hard-pressed to go anywhere and not find it. It’s always there, hidden in plain sight. But today you’re going to get your X-ray sugar glasses.

We’re about to go on a journey back to where this all began. To understand where we are, it’s important to look back at the sweet trail that sugar has left us. Today we’re going to uncover sugar’s humble beginnings, and how, ultimately, it was able to rise to power. I hope you’ve got a sweet tooth for learning and fun, because where we’re going, no podcast has gone before. So, buckle up, focus in, and travel with us into the History of Sugar!

In this episode you'll discover: What medium chain triglycerides are and the various effects they have on your body. When sugar originally entered the human diet. What sweet foods signal to our system to do. Why having more body fat was once considered an advantage. The surprising effects that whole sugar cane has on your teeth. Where the first mass refinery of sugar took place. How sugar was originally used as a medicine. Why sugar was once considered a luxury item. How slavery and ethnic diversification are heavily tied sugar production How sugar is actually created from sugar cane. The interesting history that sugar has with the U.S. stock market. How science has proven that sugar is more addictive than cocaine. Why it’s extremely difficult to villainize sugar (hint: it’s because of love!). The deep ties that sugar has to celebrities and entertainment. The origins of the candy bar. How beverages have become preferred delivery systems for sugar. Why sugar has a huge impact on sexual dysfunction today. The little known ways that sugar and violence are connected. How much sugar people consume today versus a few centuries ago (this will shock you!). How sugar actually ends up as fat on your body. Some of the most devastating illnesses related to sugar consumption. How high fructose corn syrup impacts your body differently than table sugar. Valuable tips to help you move past a bad relationship with sugar. Items mentioned in this episode include:
TMHS 221: Real Solutions For ADHD And Staying Focused In A Hyper World - With Dr. John Gray  

What if every child with ADHD is actually gifted? As a society, we’ve been struggling to support our kids who have ADHD. And, as it turns out, many of these children are not just hyper-active, but also hyper-intelligent.

The great tragedy today is that many of these kid’s amazing gifts are, unfortunately, overlooked or suppressed. ADHD is typically a blanket diagnosis that covers hundreds of different variations in symptoms and experiences. Yet, millions of children are lumped together and given a cookie-cutter treatment, and the results of have been less than impressive.

Some rarely discussed side effects of conventional treatment and/or neglect of ADHD are greater levels of depression and anxiety, higher incidences of drug abuse, and higher rates of suicide. Simply giving a child a drug to help them be more focused in grade school may seem appropriate in the short-term, but neglecting the underlying cause of the ADHD could have devastating consequences in the long-term.

ADHD simply does not “wear off” when a child reaches adulthood. More than half of the kids diagnosed with ADHD transition into what’s known as adult ADHD. The symptoms of adult ADHD are far reaching and more common than you can imagine. This could manifest as struggles in health, work, finances, and relationships. That’s why I could think of no one better than Dr. John Gray to help us understand this better and truly help us to find some solutions.

Dr. Gray is the author of one of the best selling books of all time, Men are from Mars, Women are from Venus, and several other life-changing books in that guild. John has become wildly successful, and his books have become household names. John has also battled ADHD most of his life, and his story of discovery and reversing his condition will truly blow your mind.

John’s success inspired him to research, teach and write about valuable treatments for ADHD and adult ADHD, without the potentially harmful side effects seen with conventional medicine. This episode can literally save lives. It can also help some of our most gifted souls to live healthy, happy, meaningful lives. I’m excited and honored to share this with you today. So, just click play, take good notes, and enjoy!

In this episode you'll discover: How an experience with Parkinson’s disease led Dr. Gray to discover he had ADHD most of his life. What symptoms Dr. Gray experienced from childhood to adulthood with ADHD. How women and men can express ADHD differently. Why common activities today can desensitize you to normal stimulation. How there can be different forms of ADHD. How dopamine is related to focus and reward. What the 4 temperaments of ADHD are. How our current school system can drive kids to feel less-smart, less-capable, and less-valued. Why the typical school setting is not natural for children. How to support the 4 temperaments of ADHD to help kids thrive. Why parents can have a hard time relating to one child, but not to another. What oxidative stress is and how it’s connected to ADHD. Which popular over-the-counter medication suppresses your body’s antioxidant systems. Why a fever can actually be helpful, and how to use hot water therapy for fast results. Which key nutrients perform better than Adderall for ADHD in clinical studies. How exercise plays a crucial role in eliminating ADHD symptoms. Why gut health is the precursor to brain health. Which foods tend to be the biggest culprits in aggravating ADHD. Items mentioned in this episode include: 
Lose Stubborn Fat And Heal Your Thyroid Function With The Hashimoto’s Protocol - With Dr. Izabella Wentz  

With the rapidly growing rates of Hashimoto’s disease, either you or someone you know will be stricken by this disease if we don’t do something about it.

Hashimoto’s is hot right now. Not in a Zoolander hitting the runway kind of hot, but a full-fledged epidemic featuring the fastest spreading autoimmune disease in the nation.

Dr. Izabella Wentz had Hashimoto’s for years and didn’t know it. It just about wrecked her entire life (as you’ll learn about today), but it was also an amazing gift in disguise.

After years of struggle, she was able to successfully put the disease into full remission. Now she’s on a mission to share the life-changing strategies she discovered with the millions of people battling Hashimoto’s thyroiditis. The rub is that many of the people with Hashimoto’s don’t know that they have it. It could be expressed in chronic fatigue, stubborn body fat, constipation, hair loss, memory lapses, or many other symptoms. It’s important to know the signs, but it’s also important to know the right testing. We’ll definitely be covering both of those today.

So, why is Hashimoto’s so prevalent in our world right now? What makes our thyroid so special? Why is conventional medicine failing in treating this disease? You’ll discover that and so much more in this very important and timely interview today. Just click play, take good note, and enjoy!

In this episode you'll discover: How growing up in a doctor’s office shaped Dr. Wentz’s passion for medicine. The surprising (but not uncommon) way that Dr. Wentz was treated by her own doctors. What the term “incurable” really means. How conventional medicine treats Hashimoto’s thyroiditis (and what is missing). How prevalent Hashimoto’s actually is today (this will shock you!). What some common (and overlooked) symptoms of Hashimoto’s can be. How the immune system functions like a private investigator. The 3 factors that must be present for Hashimoto’s to occur. How gut cells and thyroid cells are connected. Why some people can eat gluten and live without any negative symptoms. Which environmental triggers can disrupt thyroid function. How fluoride suppresses thyroid function (you need to know about this!). Why your liver plays a huge role in thyroid health. What adaptive physiology is and how diseases work (in a weird way) to help us. How stress contributes to thyroid disease. Which essential nutrients are needed for healthy thyroid function. What the correct thyroid tests are to identify Hashimoto’s. Items mentioned in this episode include: 
TMHS 219: Combat Cancer, Heal Your Metabolism, And Use Fat For Fuel - With Dr. Joseph Mercola  

It may sound strange to hear, but cancer actually has a purpose in the human body. And there are many theories on the origins and role of cancer. Theories related to fungus overgrowth, to oxygenation, to immune function, and many others. Researchers have been furiously searching to find the cure for cancer decades, but not coming to grips with what cancer really is and where it all begins.

Understanding the role that cancer actually plays, and what the body is doing when it sparks the life of cancer cells is vital to overcoming this epidemic. If we search deep enough, like we are finally able to do today, we see that cancer is actually tied intimately to one of the fundamental processes that give you life, and that’s the process of making energy.

The remarkable New York Times bestselling author Dr. Joseph Mercola is on the show today to share with you how the causes of cancer are related to your metabolism. You’ll learn how these microscopic energy power plants in your cells called mitochondria are the key to healing your metabolism, reversing and preventing cancer, and helping you to live a long, healthy life. Dr. Mercola is one of my go-to resources for health information, and I’m truly excited to have him on the show to share this with you today!

In this episode you'll discover: What simple principle inspired Dr. Mercola to shift his focus to more natural medicine. Why reversing cancer begins with healing the metabolism. How much of your bodyweight is actually mitochondria. The important role that mitochondria play in eliminating cancer cells. How much of your body’s energy is stored in the form of fat. Why a ketogenic diet is incredibly beneficial for healing the metabolism. What the potential pitfall can be from using a ketogenic diet long-term. How Dr. Mercola recommends cycling your carbohydrate intake each week. The common protein mistake that people make on a ketogenic diet. How hepatic gluconeogenesis keeps your blood sugar low even after a high-carb meal. Why the advocacy against eating fat was correct (and where it went wrong). Whether or not flaxseeds and flaxseed oil are good for you (critical to know!). Why it’s important to cycle your foods and supplements. Which popular mineral supplement could be causing major health problems. How to ensure that you’re optimizing your Vitamin D levels in a smart way. The surprising impact that cold thermogenesis has on mitochondria. Why getting your body grounded can help reduce stress hormones and inflammation. How exercise can powerfully impact your mitochondria and brain function. Items mentioned in this episode include: 
TMHS 218: Demolish Fitness Myths And Sculpt Your Best Body With The Cut - With Morris Chestnut And Obi Obadike  

For generations, many of us have aspired to be like the heroes and heroines we see on the big screen. The charisma, the confidence, and, of course, the incredible physiques have motivated people to hit the gym for decades.

Morris Chestnut is definitely on that list of favorite fit actors for millions of people. In his own words, getting in shape and staying in shape wasn’t that hard for him. But then something changed…

As Morris was busy doing his thing making movies and television shows, he noticed that the extra weight wasn’t hopping off of his frame like it used to. In fact, the weight snuck up on him so fast that he barely knew what hit him. And, as life would so poetically write it, this is when he gets a call for a big movie role where he needs to be in jaw-dropping shape. He needed an assist, big time! And this is where celebrity fitness trainer Obi Obadike steps on the scene.

In this episode you’re going to learn Morris and Obi’s story, and how they were able to transform Morris’ physique (and get just as many people talking about his body as the movie itself). Most importantly, you’re going to learn the valuable fitness lessons that anyone can use to break through and accomplish their fitness goals. They are excited to show you that this process of getting in incredible shape is simple, attainable, and even fun! Listen in as we breakdown the common fitness myths and provide you the tools you need to create the body and health that you deserve. Check out the video, but make sure to listen to the audio podcast for some of the extras to ensure you take things to a whole new level. Enjoy!

In this episode you'll discover: Which nutrient can protect your brain from the effects of sleep deprivation. What the most important factor is in any diet that you choose. How carbohydrate intake can affect water retention in the body. What carbohydrate spillover is and how it impacts body fat. How extra weight can creep up on you. Why actors tend to get fat on set. The most significant thing that a trainer has to establish with their client. How weekend weight gain changed Morris’ perception about fitness. Whether or not eating more smaller meals throughout the day accelerates fat loss. What impact (if any) does eating carbs in the evening have on weight gain. Why it’s actually encouraged for you to indulge in your favorite foods on The Cut program. How dropping calories too low can sabotage your weight loss. Why eating some smart carbs for dinner can actually help you sleep better. Items mentioned in this episode include: 
TMHS 217: Create Epic Health, Wealth, And Relationships Through The Power Of No - With James Altucher  

Every choice we make in life instantly has two outcomes.

Every time you say yes to something, you are inherently saying no to something else. And every time you say no to something, you are automatically saying yes to something else.

For example, when you say yes to eating healthy food, then you are saying no to eating deep-fried Twinkies by default. That cream-stuffed heart attack may be attractive, but one yes decision accomplishes both in one fell swoop.

That example is for a positive outcome. But in a negative context, saying yes to a job that you can’t stand (and not opening yourself up to another one), is saying no to a career that you could really enjoy, automatically. You can have anything, but you can’t have everything. And your no’s and yes’s are the priceless currency of your life.

According to bestselling author James Altucher, The Power of No is one of the least utilized keys to a healthy and happy life. When you say “NO” to the things that you don’t want, then you actually make room for the things in life that you do want. Often times we can’t take advantage of (or even recognize) the biggest opportunities in our lives if we’re busy doing things that we don’t want to do.

On a level of health and wellness, that soul-sucking behavior of saying yes (even when you know good and well you shouldn’t be doing it) increases stress hormones, reduces activity in the parts of your brain associated with creativity and happiness, and even increases behaviors like emotional eating (because your biology is trying to find some relief from the jam you’ve gotten yourself into).

It’s true that there are rites of passage in life, and there are times when you have to suck-it-up and do things that you might not want to do (like going to the DMV to get your tags renewed - I think I would rather be forced to cook bacon in the nude. And bacon grease can be so unfriendly!). But those short-term choices need to be leading you to long-term rewards you want. The problem is that a lot of times we say yes to things, we get stuck saying yes, and never devise ourselves an exit plan.

The solution is to become more aware of the power of no, and to use it consciously to move your life forward. You’ve got a finite time here to enjoy life and make the most of yourself, and that’s why I’m so excited to share today’s episode with you!

In this episode you'll discover: How James amassed a fortune building websites for iconic entertainment companies. How James lost all of his fortune (and more) because of what he calls “the disease”. Why it’s a big mistake to think that you’re ever done (or that you’ve “made it”). Why money is a side effect of something more important. How self-honesty can be the key to having the health, happiness, and life you want. Why you need to exercise your idea muscle daily. What Twinkies have to do with finding your purpose. How the power of “NO” can revolutionize your life. Why rejection is a normal, valuable part of life. Why playing is such an important part of success. How to become an idea machine. Why you need to love yourself like your life depends on it. Why putting a priority on your own health and happiness is one of the most unselfish things you can ever do. Items mentioned in this episode include: 
TMHS 216: Evening Routines That Enhance Sleep, Accelerate Fat Loss, And Supercharge Your Brain  

Morning routine versus an evening routine… which one is more important?

Experts all over the world have been touting the benefits of having a strong morning routine if you want to be successful. The early bird get the worm, right?!

So, whether you’re into eating worms or not (I did see a kid do it when I was in elementary school) I think you’ll discover today that success isn’t about what you do in the morning, it’s really about what you do the night before.

You’re about to discover some mind-blowing science that links a consistent, smart evening routine with improved heart health, better brain function, protection against unwanted weight gain, and an overall better quality of life.

Some of the things you’ll learn today will stick with you for a lifetime. I’m sure of it. And the best news is that taking advantage of these benefits does not require you to makeover your entire life (let me hear all of my night owls let out a collective, “Whooo Whooo!”). It’s simply the small things that you can add in or adjust that can generate some big changes. So, click play, enjoy, and take advantage of the tips that speak to you!

In this episode you'll discover: The dangers and benefits of taking a melatonin supplement. Why sleep is like a crap-shoot for many people every night. What the science says about evening routines and children’s sleep. Why practice does not make perfect. What happens in our brains when we do something consistently. What the 4 stages of learning are. How processes become automated in our brains and bodies. The part of the brain responsible for habit formation. How to create a habit loop. The part of creating a “positive habit” that many people leave out. What it means to have social jet lag. Why it’s critical to understand our biological rhythms. How staying up later on the weekends can affect your body weight. How melatonin and cortisol compete to shape your body. What short-term sleep deprivation can do to your testosterone. How daylight savings time influences heart attacks (this is nuts!). What an optimal evening routine looks like. The problems that tech devices create with our sleep (and how to overcome them). How to use specific bodywork to wind down and improve sleep quality. Which mineral helps to optimize sleep cycles and naturally boost melatonin. Items mentioned in this episode include: 
TMHS 215: Proven Methods To Reverse Multiple Sclerosis And Other Chronic Autoimmune Diseases - With Dr. Terry Wahls  

I thought that it was too late for me. I thought that too much time had passed…

For two and a half years I was in pain as my spine was essentially falling apart. Two herniated discs, advanced degeneration, and a disease prognosis that gave me no hope of recovery.

Leading up to the day that I finally decided to make some changes and do something about it, this profound sense of hopelessness came over me. I thought to myself, “Too much time has passed. If my body was going to get any better it would’ve happened by now.” I was giving myself an out before I even started. But, fortunately I woke up and gave my body a chance.

The funny thing was actually witnessing how quickly my body turned things around. My body was wanting all along to restore vibrant health, but I was fighting against it. All I needed to do was give my body the right conditions to do what it already knows how to do. Our bodies are designed to heal. Our bodies are designed to thrive.

But what about the case of an autoimmune disease? Isn’t your body fighting against you this time? Well, not exactly. In the case of many autoimmune diseases, your body thinks that it’s actually helping you by attacking your tissues. It’s friendly fire. But, why in the world would it do that?

That’s what Dr. Terry Wahls was struggling to understand when multiple sclerosis left her wheelchair-bound and slowly watching her life slip away. Years went by for her as well. But, fortunately, she didn’t give up. And her story, which you’re going to hear today, is absolutely incredible!

Dr. Wahls protocol has enabled tens of thousands of people all over the world to put their MS or autoimmune diseases into remission. The principles in how she was able to make this happen are bundled up for you right here, and I’m beyond grateful to be able to share it with you.

As you may know from my story, I had a complete reversal of the spinal and bone disease, and better health than I could’ve ever imagined. But there are countless stories of transformations like this, and Dr. Wahls is one of them. I want you to know that no matter how long you’ve been struggling in your health, there is always an opportunity for you to turn things around. Hopefully Dr. Wahls protocol will provide you with some tools and inspiration to help make it happen. Enjoy!

In this episode you'll discover: How magnesium deeply impacts sleep quality. How multiple sclerosis (MS) invaded Dr. Wahls’ life leaving her debilitated and struggling with chronic pain. What enabled Dr. Wahls to go from wheelchair bound to full, energetic function (she can now go on an 18 mile bike ride just for fun!) How to enable hope to reemerge in your life. What the underlying cause behind MS is. The severe problems with the way conventional medicine treats MS. What roles genetics plays in developing MS. How myelin is related to MS and the important function it plays for overall health. How to improve the performance of myelin through exercise. Which essential nutrients are crucial for creating and supporting myelin. How cholesterol lower drugs can contribute to complications with MS. Which key hormones your body creates through the modification of cholesterol. How sun exposure is intimately related to MS. The shocking number of genes that are influenced by vitamin D. Why sunscreen might be more problematic than beneficial. The incredible way that our microbiome and gut health influence MS. Why Dr. Wahls had affordability and simplicity in mind when she created her cookbook. How stress an unresolved conflict can wreak havoc on your health. Whether or not The Wahls Protocol can be effective in treating other autoimmune diseases besides MS. Items mentioned in this episode include: 
TMHS 214: Hijacking Our Appetite And Being Wired To Eat - With Robb Wolf  

Are your food choices really determined by you?

In a way, yes. You are the one that has full responsibility of driving that body of yours around. But in another way, no. If you look a little closer, you’ll see that the roads you have been driving on were set up in a way that makes your decisions less conscious… robotic even. Your vehicle (that amazing body of yours) has been wired to eat in a certain way. And you’re probably not the one who did the initial wiring.

If this brings to mind the scene in The Matrix where Neo wakes up all covered in goo, and hooked to wires that have been draining his life-force, then good. That was such an awesome scene. I’m not talking about that kind of wiring though.

I’m talking about the internal wiring. How your brain and nervous system are wired up to automate behaviors. Believe it or not, you don’t come here with a lot of advanced programming set up. Sure, you have all the basics: eating, crying, laughing, pooping (oh, how many diapers I’ve changed!). You don’t have to work very hard to do those things. But, and this is a big but, what you are fed, what you cry about, what you laugh about, and what you are pooping out can be very different depending on how you’re programmed. And that’s where your wake up call is going to begin.

Recently we are realizing far more that it’s not so much that diseases are inherited. Sure, we can carry genes for an array of chronic illnesses from our parents. However, research is finding that over 80% percent of those genes are largely under our control (specifically under the control of our lifestyle choices). So, again, it’s not so much that diseases are inherited, but our family’s cookbooks and eating habits are inherited. And that’s how we initially get wired to eat.

Today New York Times bestselling author (and modern day superhero) Robb Wolf is on the show to talk about some of this internal wiring. Most importantly, he’s got the tools, insights, and strategies to reprogram yourself to make the food decisions that really serve you. Plus, he’s going to show you how the variety and enjoyment from food in your life can be personalized. This is vital stuff, so click play, climb out of the mental goo, and enjoy!

In this episode you'll discover: Which unique foods is proven to enhance stem cell genesis. What enabled Robb to go from chronic illness (and potential removal of part of his intestines) to remarkable health and fitness in just a matter of months. How Robb opened up the very first Crossfit Affiliate gym in the country. Why your environment matters just as much as your diet. The chronic family health issue that inspired Robb to test out a Paleo-type diet. What neuroregulation of appetite is. Why some people are better off eating a cookie than a banana (wait, what?). How professional eating competitors hack their appetite. What vanishing calories and hyperpalatable foods are. Why gut bacteria need to be considered with our food choices. What personalized nutrition is and why it’s important. How to intelligently alter meals so that everyone in the family eats what’s best for them. Surprising insights about kid’s eating habits for parents who want their kids to eat healthy. The vast benefits and potential pitfalls with a ketogenic diet. How community and relationships play a powerful role in health and wellness. Items mentioned in this episode include: 
The 4 Barriers To Break Through When Building Your Body And Your Life  

Before you have a physical transformation, you must first have a mental transformation.

All change begins in our mind. So, change your mind and change your life. It sounds pretty simple, right? But trying to change your mind can be like an American Ninja Warrior obstacle course. There are barriers, pitfalls, and outlandish obstacles scattered throughout the process. Real change, lasting change, is really about being prepared to navigate these obstacles. In fact, there may be nothing more important on your path to success than becoming skilled at moving past the curveballs that life throws at you.

In this episode we’re going to detail the 4 barriers to breakthrough when changing your body and your life. Often times these barriers can be hiding in plain sight, sabotaging your progress. Today we’re going to bring these things to light and, most importantly, provide you with tools and insights to blast through these barriers with a vengeance.

In this episode you'll discover: Why your gut microbiome is very much like a rain forest. Why knowing what to do to be healthy doesn’t matter very much. How putting things off can slow down huge progress in your life. How Lil Jon helped Jade overcome her hesitation (yeaaaaah!). Why our survival needs and lethargy are intimately connected. When you can get a permission slip for laziness. Why it’s important to link your movement and exercise to something bigger. Why time management is a misnomer. How our devices can separate us from someone important. How social media creates a hormonal soup in your brain. The difficult thing that all successful people face (but they consistently defeat it). How our self-esteem controls our performance. 5 vital tips to overcome self-doubt. Items mentioned in this episode include: 
TMHS 212: Carb-Cycling For Fat Loss And The Sweet Potato Diet - With Michael Morelli  

I remember playing the hot potato game when I was a little kid. The music plays, and the “hot potato” (usually a tiny beanbag) is passed around by kids in a circle. When the music stops, if you’re the unlucky one holding the potato, you’re out! The potato makes you lose.

Well, maybe that silly (and fun!) kids game was onto something. According to our guest today, if you get caught with the potato in your hand (specifically a sweet potato) then you will lose yet again… but this time the loss is in body fat.

Michael Morelli is an absolute superstar in the fitness space. With over 4 million followers and fans on his social media platforms, he’s one of the strongest voices in the health movement today. This guy is super fit, and he’s helped thousands of other people get super fit. One of the tools of the trade: The Sweet Potato Diet. It’s a real food, intelligent carb-cycling approach that just flat-out gets results.

As you’ll discover today, carb-cycling is a valuable tool that’s heavily underutilized because major media hasn’t been talking enough about it. In truth, it’s a way of eating that we’ve evolved with in many ways. Naturally we’d have periods of overfeeding, underfeeding, and basic maintenance. It would be a shift in calories and in food type. Our ratios of macronutrients (the carbohydrates, proteins, and fats) would shift much more frequently than the cookie-cutter, same-old-same-old way we tend to eat today. To tap into a way of eating that encourages a shift in your metabolism, and a way that your genes actually expect you to eat, just click play and find out the benefits of The Sweet Potato Diet!

In this episode you'll discover: How fitness superstar Michael Morelli hit rock bottom and ended up in his mom’s basement. What carb cycling is and why it’s valuable to know about. Why low-carb or ketogenic diets can be challenging for some people. The impact that small, healthy amounts of sweet potatoes can have on blood sugar long-term. Which culture the highest percentage of people 100+ years old who use sweet potato as a staple in their diet. Whether or not it’s a good idea for most people to count their calories. Which concentrated sweet potato nutrient is correlated with a longer lifespan. Whether or not you’re eating a yam or a true sweet potato. Why food choices for most people are not logical. How the sweet potato can radically upgrade most of your favorite indulgences. Why strict diets tend to be in opposition of human psychology. How to carb cycle in combination with exercise during your week. What your body will do to provide glucose for your brain if glucose is too low. Important mental shifts you need to make when working to change your body. Items mentioned in this episode include: 
TMHS 211: The Great Cardio Myth - With Craig Ballantyne  

If I had a dollar for every time I’ve heard a professor, a trainer, a coach, a well-meaning gym buddy, a special news report, or a random passerby say that you need to do more cardio to burn more fat, I’d have Scrooge McDuck level cash in my account.

If so many people say it, then it must be true, right? Scratch that… if so many intelligent and well-meaning people say it, then it must be true, right?

And therein lies one of the problems…

If you take really smart, well-meaning people and teach them the wrong thing, they can become world-class at doing the wrong thing. So good at doing the wrong thing, in fact, that they create compelling arguments as to why they should continue doing it (even if it’s not working).

When it comes to doing hours of cardio each week, and still not seeing the weight budge, we can justify and say… “Ah, I just need to sneak another hour in each week.” or “I just need to cut back on the calories even more.” or “I’m just not good at this.” or, and this is the worst, “I’m obviously not trying hard enough.”

So, we try to beat our metabolism into submission. Or, we develop a condition of learned helplessness… where we believe that no matter how much dieting and cardio we do, we’ll never be able to change.

But, what if all along it was the tactics, and not the ability of the person, that was not working to begin with? Cardio being the ideal form of exercise for fat loss was something that was largely just assumed and not proven. Sort of like when people believed that the earth was flat (this was even taught in universities!), until the assumption was finally disproved.

That busted myth took centuries to happen. The Great Cardio Myth is getting busted in just one episode of The Model Health Show.

In this episode you'll discover: Why cardio machine are lying to us. The impact that conventional cardio exercise has on appetite. How basic dieting compares to doing hours of cardio. Where the idea of doing more aerobic exercise for better health originated. How low-fat, high-carb diets got advocated along with conventional cardio. Whether or not you can outrun a pizza. The truth about how overuse injuries occur. Why the treadmill creates abnormal walking and running movements. The shocking influence that conventional cardio can have on heart health. How high intensity interval training compares to strict cardio in clinical trials. What to do if you’ve only got 3 days a week (and less than 30 minutes) to exercise each week. How to train if you want to build muscle mass and if you DON’T want to build muscle mass. The real reason so many people gravitate towards cardio for exercise (truth bomb!). Items mentioned in this episode include: 
TMHS 210: 4 Reasons You’re Tired All The Time (And What To Do About It!)  

Working as a clinician for many years, one of the most common questions I would get is, “What can I take for more energy?”.

It was always a tough question because I knew I’d just be treating a symptom by giving them energizing natural supplements like maca, cordyceps, and ginseng. Sure, it’s better that they didn’t ask a drug dealer the same question. In the immortal words of Rick James, “Cocaine is a helluva drug…” But, I didn’t want them to see me like a natural pill-pusher, and get them hooked on something just to get them by, either. So, I dedicated myself to helping them get to the root of their energy problems. And today you’ll learn the very best of what I came up with.

In this episode you'll discover: How my struggle with chronic fatigue began. A potent superherb that’s clinically proven to improve insulin sensitivity. What going to the gym is compensating for. How you’re able to literally charge up your cells like a battery. The surprising amount of energy the human body can generate. Simple strategies to get in more nutritious movement throughout the day. Why you can still wake up exhausted after 7 to 8 hours of sleep. What sleep architecture is. How many total sleep cycles you need for optimal energy. What happens in your brain during sleep. The 2 major things that can disrupt your sleep cycles. Key nutrient deficiencies that cause fatigue and sleep problems. The #1 mineral that supports human energy production. How dehydration impacts energy (and how much water you really need!). Items mentioned in this episode include: ⇐ Use the coupon code model for 20% off EASE ⇐ Get an exclusive 15% off here! Why All Movement Matters - With Guest Katy Bowman How To Create A Winning Culture - With Guest Dr. Eric Thomas Juice Mi Sleep Smarter The Model Health Show Episode 204 - Live From  D.C. Best Bottled Water, Water Filter, And Critical Water Facts 7 Small Changes To Help Your Burn More Fat The Essential Guide To Maximizing Your Energy ⇐ Get the powerhouse new course here!

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 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: 
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: 
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: ⇐ Get your optimal health & performance supplements at 10% off ⇐ 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 ⇐ 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!

Click Here to Subscribe via iTunes

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