Episoder
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In today’s world, if you want to be metabolically healthy, you have to dare to be different. Our environment is inundated with food, conveniences, and other inputs that make it easy to be metabolically unhealthy. On this episode of The Model Health Show, you’re going to learn real world applications for creating true health.
Diana Keuilian is a health coach, recipe developer, and the co-author of the new book, How Not to Get Sick with Dr. Benjamin Bikman. She has a master’s degree in psychology, and her mission is to help folks overcome their limiting beliefs in order to reach optimal health. Today, Diana joins us to discuss important mindset shifts that will help you reach your health and fitness goals.
In this interview, you’re going to learn how to integrate wellness practices into your daily life, how to set a healthy example for your children, and practical applications you can use to build better habits. I hope you enjoy this interview with the incredible Diana Keuilian!
In this episode you’ll discover:
Why having children got Diana interested in metabolic health.
The truth about the critical role of insulin.
Why you should consider fitness as part of your regular hygiene.
The importance of being a model as a parent.
Diana’s favorite recipes from How Not to Get Sick.
The dietary principles that control insulin.
Why food can either be a tool or a weapon.
Strategies for overcoming self-sabotaging behaviors.
How to experiment with different therapies and healing modalities.
What secondary gains are.
How to think of your behaviors like a balance sheet.
Why you need to give yourself permission to be different.
The connection between exercise and insulin sensitivity.
How to implement exercise into your routine under any circumstance.
Items mentioned in this episode include:Onnit.com/model - Save an exclusive 10% on performance supplements & tools!
DrinkLMNT.com/model - Get a FREE sample pack with any order!
How Not to Get Sick by Dr. Benjamin Bikman & Diana Keuilian - Get your hands on this new book today!
Shrink Your Fat Cells & Fix Your Metabolism with Dr. Benjamin Bikman - Listen to episode 807
Connect with Diana Keuilian Website / YouTube / Instagram
Join TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
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Pandora
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This episode of The Model Health Show is brought to you by Onnit and LMNT.
Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.
Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.
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Did you know that your sexual drive and performance can actually tell you a lot about your overall well-being? Sexual health has been shown to be connected to cardiovascular health, cognitive function, and more.
Today’s guest, Dr. Rena Malik, is a board-certified urologist with a passion for dispelling health misconceptions, sharing the truth about intimate topics, and empowering the public. On this episode of The Model Health Show, she’s sharing her expertise on the importance of sexual health, how to treat sexual dysfunction, and the truth about pleasure.
This interview contains key information on how our sexual health can reflect what’s happening elsewhere in our bodies, how to experience more pleasure, and how to prioritize intimacy. Dr. Malik is a true expert in this subject area, and I hope this interview is educational and empowering. Enjoy!
In this episode you’ll discover:
How Dr. Mailk started sharing information online.
Why sexual health is so important.
The link between sexual health and cardiovascular health.
What the signs of sexual dysfunction are.
Similarities between the penis and the clitoris.
Which organ is the only one that exists exclusively for pleasure.
Why communication is key when it comes to pleasure.
What the g-spot actually is, and how to stimulate it.
The percentage of women that deal with low libido.
What biopsychosocial means.
The connection between stress and sex.
How to prioritize intimacy.
The signs of low testosterone in women.
How to naturally increase your testosterone levels.
The link between sleep and testosterone.
What the health benefits of an orgasm are.
The function of the prostate.
Why rates of erectile dysfunction are on the rise.
Items mentioned in this episode include:
Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!
Model Mondays - Get access to bonus content, giveaways, and more!
Connect with Dr. Rena Malik Website / Podcast / Instagram / Facebook / TikTok / YouTube
Join TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts
Spotify
Soundcloud
Pandora
YouTube
This episode of The Model Health Show is brought to you by Foursigmatic.
Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.
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Manglende episoder?
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Have you ever had days where you just aren’t that hungry? Or on the flip side, have you ever had one of those days where you can’t seem to kick your cravings? It turns out, our appetite can vary based on our hunger hormones and the factors that directly influence them.
On this episode of The Model Health Show, you’re going to learn the science behind appetite and five surprising things that control your hunger, cravings, and appetite. You’re going to hear how things like sleep quality, sunlight exposure, and even the temperature outside can change your desire for food.
This episode is full of interesting science on how the human appetite works, its important role in the body, and how its function can impact your body weight. Click play to learn five surprising things that control your appetite!
In this episode you’ll discover:
What the appetite regulating network is and how it works.
How your hunger and satiety hormones function.
The connection between optimal vitamin D levels and weight loss.
How vitamin D influences your metabolic function.
The role that circadian rhythm has in influencing your appetite.
How much sun exposure to aim for each day.
The surprising science behind how the temperature affects hunger levels.
How leptin and ghrelin are impacted by sleep deprivation.
Why you need sleep nutrients for whole body health.
The best whole-food sources of potassium, tryptophan, and magnesium.
Which nutrient has the strongest correlation with decreasing body mass.
The importance of consuming water-rich food.
Why deficiencies can create hunger.
What post-ingestive feedback is.
How morning exercise can influence ghrelin levels and reduce cravings.
Items mentioned in this episode include:
Plunge.com/model - Use code MODEL150 to save $150!
DrinkLMNT.com/model - Get a FREE sample pack with any order!
How to Utilize Cold Therapy with Dr. Susanna Søberg - Listen to episode 674!
Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook!
Sleep Smarter - Upgrade your sleep habits with strategies in my national bestselling book!
Join TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts
Spotify
Soundcloud
Pandora
YouTube
This episode of The Model Health Show is brought to you by Plunge and LMNT.
Get your very own cold plunge by visiting plunge.com/model and using my code MODEL150.
Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.
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There are a multitude of behaviors and products in our society that have been deemed as normal (or even healthy!), but emerging science shows that many common inputs can be harmful to our health, especially with repeated exposure. On this episode, you’re going to learn about making healthier, more informed choices this summer.
Today, Kashif Khan is back on The Model Health Show to help uncover some common summer behaviors that might be harming your health. Kashif Khan is the CEO and founder of The DNA Company and an expert on genomics and chronic disease reversal. In this interview, he’s giving us some simple behavioral swaps we can implement for better health.
This interview is packed with powerful insights on the role that sunlight plays in human health, how to encourage eye health in children, and the best practices for using common summer items like sunscreen and sunglasses. You’re also going to learn some easy nutritional inputs to add into your routine, and the best nutrients for longevity. Enjoy!
In this episode you’ll discover:
What you need to know about carcinogenic chemicals released in hot cars. How to improve the air quality in your vehicle. Why the new car smell isn’t as appealing as you might think. The powerful signal that light emits to your eyes. How melanin and sunlight exposure are connected. Why you should think of your eyes as a tool. How sunscreen works and what type of rays it protects against. The connection between avobenzone, benzene, and inflammation. Why vitamin D is a critical nutrient for human health. How children’s eyesight is worsening. The importance of risky play for kids’ development. What phytoncides are and how they can improve immune function. The healing power of nature. What the health ramifications of vaping are. The most powerful healing foods for fighting disease. Which foods your body expects you to eat. What compounds the brain needs for longevity.Items mentioned in this episode include:
Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Beekeepersnaturals.com/model - Save 20% on raw honey & other natural remedies! Connect with Kashif Khan Website / InstagramJoin TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by Organifi and Beekeeper’s Naturals.
Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.
Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model.
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Most people understand that metabolism is a key factor in controlling weight and overall health. But the science of how the metabolism actually works can often be confusing or oversimplified. On today’s show, we’ve got one of the world’s leading authorities on metabolism here to break down the inner workings of insulin, blood glucose, and more.
Metabolic scientist and professor Dr. Benjamin Bikman joins us on this episode of The Model Health Show to unpack the critical role that insulin resistance plays in obesity and chronic illness. You’re going to learn the exact mechanics of how insulin resistance occurs in the body, and realistic lifestyle interventions you can implement for better metabolic health.
This interview contains key insights on fat loss strategies, how dietary factors impact metabolic health, and the interesting details of Dr. Bikman’s research studies. Today’s episode is absolutely packed with the latest science on metabolism, so click play and enjoy the show!
In this episode you’ll discover:
The connection between insulin and type 2 diabetes. Which two markers are important for measuring metabolic health. How Dr. Bikman’s study helped participants reverse diabetes. Why insulin is a unique hormone in terms of how it impacts cells. The connection between insulin resistance and infertility. What the three primary causes of insulin resistance are. How cortisol and adrenaline impact insulin levels. The important role that sleep plays in insulin sensitivity. Which cause of insulin resistance is the most common. The effect each macronutrient has on insulin levels. How long insulin circulates in the body after eating. The natural rhythm of cortisol levels. How exercise impacts blood glucose levels. The best exercise for metabolic benefits. Why fat cells cannot grow without insulin. How cold water immersion impacts the metabolism. Four main dietary principles for better health.Items mentioned in this episode include:
Onnit.com/model - Save an exclusive 10% on performance supplements & tools! Plunge.com/model - Use code MODEL150 to save $150! How Not to Get Sick by Dr. Benjamin Bikman & Diana Keuilian - Get your hands on this new book today! Why We Get Sick by Dr. Benjamin Bikman - Grab a copy of Dr. Bikman’s first book! Sleep Smarter - Upgrade your sleep habits with strategies in my national bestselling book! Connect with Dr. Benjamin Bikman Website / Facebook / InstagramJoin TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by Onnit and Plunge.
Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.
Get your very own cold plunge by visiting plunge.com/model and using my code MODEL150.
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There is an incredible wealth of evidence suggesting that our gut health influences every aspect of our health, from our brain to our immune system. When most people think about improving their gut health, they tend to think about expensive probiotic supplements. But you don’t have to drain your wallet to make a positive impact on your health – and today you’re going to learn about some simple habit shifts you can make to support your gut health.
On today’s show, double-board certified medical doctor Dr. Amy Shah is back on The Model Health Show to share the latest science on the connection between the microbiome and perimenopause. You’re going to learn about the #1 free probiotic, three simple dietary changes you can make for better health, and the critical role that human connection plays in your longevity.
Dr. Shah’s mission is to empower people to save themselves through nutrition and lifestyle changes. As always, she’s bringing realistic, real-world advice that you can implement immediately for better health. Please enjoy this interview with the one and only, Dr. Amy Shah!
In this episode you’ll discover:
How spending time with others influences your microbiome. What the #1 free probiotic is. How short chain fatty acids impact your gut and brain. Why walking is a powerful factor for gut health. How simply squatting throughout the day can improve your health. The connection between the microbiome and menopause. When perimenopause occurs. Why perimenopause is like squeezing the end of a tube of toothpaste. The importance of bringing awareness to the changes of menopause. Three simple changes women can make to improve microbiome health. How much fiber you should consume every day. The role adequate protein plays in satiety. How to add more probiotic foods to your diet. Two specific nutrients the microbiome loves. The link between polyphenols and postbiotics. Why connection is a key ingredient for living a long, healthy life.Items mentioned in this episode include:
PaleoValley.com/model - Use code MODEL for 15% off! Piquelife.com/model - Get exclusive savings on bundles & subscriptions! Circadian Medicine & Fasting with Dr. Amy Shah - Listen to episode 468! How Gut Health Influences Mental Health with Dr. Amy Shah - Listen to episode 574! How Ultraprocessed Foods Are Impacting the Brain with Dr. Amy Shah - Listen to episode 665! How Time Controls Your Brain & Body with Dr. Amy Shah -Listen to episode 746! Save Yourself with Dr. Amy Shah - Check out Dr. Shah’s new podcast! Connect with Dr. Amy Shah Website / Instagram / FacebookJoin TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by Paleovalley and Pique.
Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.
Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.
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Rates of dementia are skyrocketing in the US and across the world. Losing cognitive function is one of the scariest experiences a person can have, and it’s especially devastating for the patient’s loved ones. What can we do to help fewer families experience the heartbreak of dementia? That’s exactly what you’re going to learn on this episode.
Today, health and science journalist Max Lugavere is back on The Model Health Show. He’s here to share enlightening facts on how environmental factors can influence your risk of developing dementia. You’re going to learn how things like exposure to air pollution, microplastics, and ultra-processed food can impact cognitive function over time.
Max is also sharing exciting details about his new documentary, foods to avoid for better brain health, and his personal experience of having a loved one go through dementia. His passion for this topic is palpable, and we can all take these tips to heart. I hope you enjoy this conversation with the one and only, Max Lugavere.
In this episode you’ll discover:
What dementia is.
Why every case of dementia is unique.
How long it takes for symptoms of dementia to appear.
What are some of the different subtypes of dementia are.
The role that environment plays in the development of neurodegenerative diseases.
What percentage of dementia cases are genetic.
Which three dementia risk factors are non-modifiable.
The connection between type 2 diabetes and Alzheimer’s disease.
How air pollution can contribute to the risk of neurogenerative diseases.
The top three food types to avoid in order to reduce your risk of dementia.
How ultra-processed foods and exposure to microplastics are connected.
Which oils and fats are best for brain health.
Why Max decided to make a documentary.
What to consider about determining your carbohydrate intake.
Items mentioned in this episode include:
Beekeepersnaturals.com/model - Save 20% on raw honey & other natural remedies!
Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!
Little Empty Boxes - Buy or rent Max’s new documentary!
Genius Foods by Max Lugavere - Learn how to eat for a healthier brain
The Genius Life by Max Lugavere - Discover lifestyle tips for a healthier body
Genius Kitchen by Max Lugavere Get recipes for a better brain and body
Connect with Max Lugavere Website / Podcast / Instagram
Join TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts
Spotify
Soundcloud
Pandora
YouTube
This episode of The Model Health Show is brought to you by Beekeeper’s Naturals and Foursigmatic.
Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model.
Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.
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One of the most rapidly growing health issues of our time is the prevalence of neurodegenerative diseases like Alzheimer’s disease. For years, health officials and agencies have maintained that there is no way to reverse or cure Alzheimer’s disease. But today, you’re going to learn the latest science on the stages of Alzheimer’s disease and specific interventions that can be used to prevent and reverse neurodegenerative diseases.
Today’s guest, Dr. Dale Bredesen, is an internationally recognized neurologist who specializes in neurodegenerative decline and Alzheimer’s disease. He’s here on The Model Health Show to share important insights on how Alzheimer’s disease develops and progresses, and the exact lifestyle practices that are necessary for sustaining a healthy brain for life.
You’re going to learn some of the latest science on how many people are projected to battle neurodegenerative diseases, the global burden of Alzheimer’s disease, and the fascinating new research on prevention and reversal. Dr. Bredesen’s work is fascinating, and his approach is empowering – we have the ability to end Alzheimer’s disease. Click play to learn how from the incredible Dr. Dale Bredesen!
In this episode you’ll discover:
How many Americans are projected to die from dementia. What percentage of Alzheimer’s disease patients are women. How much money the average Alzheimer’s patient pays for healthcare costs. The four phases of Alzheimer’s disease development. Why mild cognitive impairment is a misnomer. The truth about reversing cognitive decline. How early dementia signs can be found. Why Alzheimer’s disease is forecasted to bankrupt the Medicare system. How wearables can help detect signs of changing cognitive health. Why the medical system is slow to catch up to science. What exactly Alzheimer’s disease is. The fundamental mode switch that occurs in Alzheimer’s disease. How sleep apnea and Alzheimer’s disease are interconnected. What amyloid plaques are and how they actually work. Why the rates of Alzheimer’s disease have risen in recent decades. How sugar consumption impacts the brain. The connection between microbiome changes and Alzheimer’s disease. Why insulin impacts your brain neurons. The important distinction between performance and durability. Dr. Bredesen’s basic 7 pillars for cognition.Items mentioned in this episode include:
DrinkLMNT.com/model - Get a FREE sample pack with ANY order! Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Memories for Life - Watch the documentary on Amazon The End of Alzheimer’s by Dr. Dale Bredesen -Learn how to prevent & reverse Alzheimer’s Disease The End of Alzheimer’s Program by Dr. Dale Bredesen - Read about the exact protocol Dr. Bredesen uses with his patients The First Survivors of Alzheimer’s by Dr. Dale Bredesen - Hear the first person stories of recovered Alzheimer’s patients Mycognoscopy.com - Find your risk for cognitive decline Connect with Dr. Dale Bredesen Website / InstagramJoin TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by LMNT and Organifi.
Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.
Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.
Join TMHS Facebook community - Model Nation
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Have you ever noticed that certain smells can take you back to a very specific memory? Or have you ever sneezed simply from looking at the sun? Today you’re going to discover five weird facts about humans, health, and nature.
On this episode of The Model Health Show, we’re going to dive into the science behind some weird (yet common) health phenomenon. You’re about to learn about why yawns can be contagious, the mechanisms behind human body odor, and how the weather can shift your health and mood.
This episode is full of fun facts about the human body and our unique role in nature. You’re also going to learn some practical tips for improving your sense of smell, healthy ways to practice better hygiene, and so much more. So click play, listen in, and enjoy the show.
In this episode you’ll discover:
Which specific species are prone to contagious yawns. Why humans yawn. The role empathy plays in contagious yawning. What an Autosomal Dominant Helioopthalmic Outburst is. The percentage of the human population that sneezes when viewing the sun. What the two different types of sweat glands are. How bacteria and sweat combined can create body odor. Why puberty specifically impacts body odor. Healthy ways to support your hygiene. Why you should avoid antiperspirants. How many different smells the human nose can recognize. The number of olfactory neurons we have in our brains. How a smell can trigger a memory. The impact artificial fragrances can have on your sense of smell. How to take back control of your nose. What percentage of people experience weather-related health changes. How access to sunlight can impact your mood and stress levels. Why temperatures and barometric pressure can affect rheumatoid arthritis.Items mentioned in this episode include:
Piquelife.com/model - Get exclusive savings on bundles & subscriptions! Plunge.com/model - Use code MODEL150 to save $150! Alaffia Good Soap Real Purity Deodorant Native DeodorantJoin TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by Pique & Plunge.
Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.
Get your very own cold plunge by visiting plunge.com/model and using my code MODEL150.
Join TMHS Facebook community - Model Nation
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Over the last few decades, the rates of chronic illness and obesity in children have skyrocketed. Some folks argue that this is due to increased awareness and testing – but what is really contributing to increased childhood illnesses? And more importantly, what can we do about it? That’s exactly what you’re going to learn on today’s show.
Today’s guest is Dr. Joel “Gator” Warsh, a board-certified integrative pediatrician and author of the new book, Parenting at Your Child’s Pace. He’s joining us on this episode of The Model Health Show for an important conversation on the increasing rates of childhood illnesses, simple dietary swaps for healthier kids, and how to make more informed parenting decisions.
You’re going to learn about making more confident parenting choices, and how to navigate the landscape of childhood health and lifestyle choices. Dr. Joel “Gator” Warsh has an extensive knowledge base, as well as invaluable experience on what it takes to create healthy, thriving children. If you’re ready to feel empowered about your children’s health, just click play!
In this episode you’ll discover:
How childhood obesity rates have changed in the last several decades. What obesogens are. The percentage of children that have chronic diseases. Why we’re seeing more diagnoses in children today. The importance of taking ownership over our children’s health. Why our modern lifestyle is causing so many health problems. How lifestyle interventions can reverse diseases or minimize symptoms. The impact sugar has on the developing brain. How integrative medicine and western medicine can work in tandem. The #1 thing parents can do to make better choices for their kids. Why our healthcare system can be a barrier to creating real health. Tips for managing picky eaters. How to cultivate a healthy relationship with food and cooking. Why you are the only person who can keep your kid healthy. The importance of repeated exposures when it comes to new foods. How to teach your children to listen to their bodies. The critical practice of skin-to-skin care with newborn babies. How to take a balanced approach to your parenting decisions. Why social media can create a negative comparison trap. What to consider about screentime. The necessary steps for nurturing a healthy child.Items mentioned in this episode include:
Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Beekeepersnaturals.com/model - Save 20% on raw honey & other natural remedies! Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook! Eat Smarter - Grab my National Bestseller book for more nutrition tips! Parenting at Your Child’s Pace by Dr. Joel “Gator” Warsh - Pre-order the book today! Connect with Dr. Joel “Gator” Warsh Website / InstagramJoin TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by Organifi and Beekeeper’s Naturals.
Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.
Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model.
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Parenting is one of the most rewarding things in life – but it can also be busy and exhausting. When you’re in a hectic season of tending to your children’s needs and schedules, it’s easy to put your own health on the back burner. If you want to make your fitness a priority, there are a few simple tweaks you can make to keep your lifestyle focused on health, no matter how packed your schedule is.
On this episode of The Model Health Show, I’m bringing you ten fitness secrets every parent needs to know. This information will help you prioritize your health, act as a model to your children, and honor your family. Taking care of yourself is one of the greatest gifts you can give to your family, and I hope this episode will inspire you to make realistic, lasting changes that your kids will want to imitate.
You’re going to learn simple, science-backed ways to add more movement into your day, how planning meals and packing snacks can make a massive impact on your body, and how habits like sleep and hydration factor into your overall wellness. So click play, listen in, and enjoy the show!
In this episode you’ll discover:
What it means to have a movement snack. Why excessive sitting is terrible for your health. The numerous benefits of taking the stairs. Why you should aim to avoid plastic water bottles as much as possible. How microplastics and nanoplastics are getting into our tissues. Why nanoplastics are particularly dangerous. What percentage of the average American’s diet is made up of ultra-processed food. The link between the standard western diet and bone loss. How to set your family up for success by packing healthy snacks. Ideas for fitting in structured workouts under less-than-ideal conditions. Why digestive health is a cornerstone of human health. How to encourage kids to eat whole foods for better digestion. The shocking science of how sleep deprivation mimics drinking alcohol. Why taking care of yourself is a way to honor your family. How quality sleep can improve your performance and mood. The multiple ways alcohol can trick you and harm your health. How to optimize your glymphatic system. Why healing, recovery, and rest are essential for parents. The importance of enjoying the magic of your kids.Items mentioned in this episode include:
DrinkLMNT.com/model - Get a FREE sample pack with any order! Themodelhealthshow.com/superfoodbars - Take advantage of the limited BOGO Superfood Bars offer! Onnit.com/model - Save an exclusive 10% on performance supplements & tools! The Anti-Viral Gut with Dr. Robynne Chutkan - Listen in to episode 626. What Your Poop Can Tell You About Your Health with Dr. Will Bulsiewicz - Listen in to episode 583. Science-Backed Secrets to Raising Healthy Kids with Dr. Elisa Song - Listen in to episode 788. How to Sleep Smarter & Improve Sleep Habits - Listen in to episode 637. 5 Strange Things That Will Help You Sleep Better at Night - Listen in to episode 537. Sleep Smarter - Upgrade your sleep habits with strategies in my national bestselling book! Eat Smarter Family Cookbook -Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook!Join TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by LMNT, Paleovalley, and Onnit.
Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.
Take advantage of Paleovalley’s BUY ONE GET ONE SALE on their Superfood Bars by using my link, themodelhealthshow.com/superfoodbars.
Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.
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Have you ever heard an idea that completely changed the way you think? Because I have the opportunity to interview experts, doctors, and other thought leaders, I have this experience often. And today on this special compilation, I want to share some incredible moments that will help improve your mindset and upgrade your behaviors.
On today’s show, we’re celebrating 800 episodes of The Model Health Show with eight of my favorite powerful moments in recent memory. You’re going to hear insights from some of the brightest minds I’ve had the honor to interview. This highlight reel features conversations on the power of your mind, how to create the life you want, and tools for optimizing your health and increasing your longevity.
This compilation features amazing experts like Dr. Ellen Langer, Greg Harden, Dr. Robert Waldinger, Kelly & Juliet Starrett, and more. You’re going to learn powerful facts and tips that if applied, have the potential to transform your health and boost your motivation. I sincerely thank you for being a part of our community, whether you’ve listened to one show, or all 800. Click play to join in on the celebration!
In this episode you’ll discover:
The fascinating science of how your perception can impact your healing timeline. Why thinking in absolutes makes life less interesting. What it means to have a mindful body. The definition of brain reserve. How to take responsibility for your life. A powerful exercise you can use to reach your goals faster. Why you’re closer to your goals than you think you are. What it means to be the one. How changing your physiology can change your mindset. The difference between real thinking and mentation. Why you shouldn’t be attached to your opinions. The major problem with the US healthcare system. Why the mantra “trust the science” isn’t serving us. How ultraprocessed food is weaponized. The connection between longevity and strong relationships. How healthy relationships can relieve stress. The transformative power of believing in yourself. How to make your worst day better than the average person’s best day. How sitting for long periods of time impacts your lymphatic system. Why sitting on the floor is good for your biology. A test you can use to gauge your longevity. Why you should aim to build a durable body.Items mentioned in this episode include:
DrinkLMNT.com/model - Get a FREE sample pack with any order! Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs! Age in Reverse & Heal Faster with Dr. Ellen Langer - Listen to episode 760! Use These Exercises to Improve Your Brain with Dr. Daniel Amen - Listen to episode 671 Strengthen Your Psychology & Become THE ONE with Ed Mylett - Listen to episode 652 Mind Fasting & Dealing with Conflict with Dr. Michael Beckwith - Listen to episode 687 How to Fix America’s Healthcare with Dr. Casey Means & Calley Means - Listen to episode 778 The #1 Controller of Human Health with Dr. Robert Waldinger - Listen to episode 651 How to Build Mental Fitness with Greg Harden- Listen to episode 713 Mobility Exercises to Upgrade Your Performance with Juliet & Kelly Starrett - Listen to episode 675 The Mindful Body by Ellen J. Langer Built to Move by Kelly & Juliet StarrettJoin TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by LMNT and Foursigmatic.
Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.
Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.
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The human food supply has changed drastically over the past 100 years with the industrialization of agriculture. And one of the most prominent changes to our diet has to do with the types of fat we eat. Commercially processed oils, like canola oil and soy oil, have become prominent ingredients in nearly every product on grocery store shelves.
This change in the food supply doesn’t come without a set of consequences. Today, Dr. Cate Shanahan is back on The Model Health Show to discuss how processed seed oils are contributing to our rates of obesity and chronic diseases. Dr. Cate Shanahan is the leading authority on nutrition and human metabolism, and the author of the new book, Dark Calories. In this interview, Dr. Cate is sharing how eight common seed oils in our food supply are causing cellular damage, inflammation, and oxidative stress. You’re going to learn how processed oils are created, which specific oils to avoid, and better alternatives to include in your diet. Dr. Cate is the foremost expert in this subject matter, and today she’s bringing the latest science on seed oils to help you better nourish your body and fend off chronic diseases. Enjoy!
In this episode you’ll discover:
What percentage of the average person’s diet is processed seed oils. How vegetable oil is made. Why there is no safety testing for seed oils. What oxidation is and how it works. Which oils are categorized as vegetable oils. What the hateful eight are. The truth about a cooking oil’s smoke point. What refining does to oils. How just smelling processed oils can damage your health. Why the medical industry affects the availability in our food supply. What the root cause of all chronic diseases is. The main causes of oxidative stress. How human fat cells have changed over time. Why vegetable oils build body fat that is hard to burn. How oxidative stress triggers inflammation. The connection between oxidative stress and autoimmune diseases. How being metabolically healthy is different than being in a healthy weight range. Why focusing on metabolic health is the key to controlling oxidative stress. How antioxidants work in the body. Dr. Cate’s top five favorite cooking fats.Items mentioned in this episode include:
Ketone.com/model ß Save 30% on your first subscription order of Ketone-IQ! Onnit.com/model ß Save an exclusive 10% on performance supplements & tools! Dark Calories by Dr. Cate Shanahan ß Grab your copy here! Connect with Dr. Cate Shanahan Website / Facebook / X / InstagramJoin TMHS Facebook community - Model Nation
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Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by Ketone-IQ and Onnit.
Ketone-IQ is my favorite high-performance energy in a bottle. Save 30% on your first subscription at ketone.com/model.
Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.
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When you think about the major drivers of weight gain, you probably consider things like nutrition and exercise. But there can often be a lot more going on the scenes that can contribute to weight gain or weight loss resistance. On today’s show, you’re going to learn how stress can act as an epigenetic controller that influences your propensity for storing fat.
You’re going to learn from three brilliant experts in their respective fields on why things like hormones, thyroid health, trauma, and the overall impact of stress can influence your weight. You’re also going to take away specific action steps you can use to increase your body’s stress resilience.
This episode is full of insights like how your cortisol levels affect your metabolism, how the right kinds of exercise can help you overcome weight loss resilience, and some of the most common misconceptions about the role of stress in our bodies. Click play to learn more from the incredible Dr. Sara Gottfried, Dr. Kelly McGonigal, and Dr. Izabella Wentz.
In this episode you’ll discover:
The critical role your endocrine system plays in regulating your weight. How excess stress hormones like cortisol can lead to weight gain. Why a history of trauma can alter your stress response system. The downstream consequences of trauma. How insulin, stress, and weight gain are connected. Which hormone is the master of your stress response. What percentage of people have dysregulated cortisol levels. Why adverse childhood experiences can affect your physiology into adulthood. Which health practice is non-negotiable for healing from stress and trauma. Why our beliefs about stress matters. Major misconceptions about how stress impacts our bodies. How exercise sensitizes your brain to pleasure. What the joy gap is. How your muscles act as an endocrine organ. The warning signs of adrenal fatigue. How stress can slow your metabolic rate and make your body store fat. The impact chronic stress has on the adrenal stress response. How to rebalance your stress response. Why nutrient void foods can make your body conserve energy. The important role of getting quality rest. Which types of exercise are best for restoring adrenal health.Items mentioned in this episode include:
PaleoValley.com/model - Use code MODEL for 15% off! Piquelife.com/model - Get exclusive savings on bundles & subscriptions! The Truth About Hormones with Dr. Sara Gottfried - Listen to episode 711 The Link Between Exercise & Connection with Dr. Kelly McGonigal -Listen to episode 393 Improve Your Adrenals & Thyroid with Dr. Izabella Wentz - Listen to episode 679 The Truth About Obesity - Listen to episode 694 Facts About Ozempic with Dr. William Davis - Listen to episode 772 Shocking New Facts About Ozempic with Mike Mutzel - Listen to episode 732 ACE Quiz - Take the quiz to identify your adverse childhood experiences score Eat Smarter - Read my national bestselling book for more nutrition tips!Join TMHS Facebook community - Model Nation
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Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by Paleovalley and Pique.
Use my code MODEL at PaleoValley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.
Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.
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In the United States, our healthcare system is based on treatment, not prevention. And a large reason why is because the pharmaceutical companies have created incentives that profit off sickness, disease, and comorbidities. But what if our healthcare industry could promote true health? Today you’re going to learn about the steps that are necessary for real change in the US healthcare system.
Our guest today is Calley Means. Calley is a former consultant for food and pharmaceutical companies, the co-founder of TrueMed, and the co-author of the #1 bestselling book, Good Energy. Calley is passionate about changing our healthcare system, and today he’s sharing his incredible viewpoints on what we can do as a country to incite real change.
In this episode, you’re going to learn about how the American healthcare system works, including how government programs are hurting people (especially children!), how doctors are trained to focus on short-term solutions, and the major problems with the pharmaceutical industry. Plus, Calley is getting specific and sharing real world policies we can implement to transform the health of our country. This is a powerful conversation and Calley’s passion is contagious. Enjoy!
In this episode you’ll discover:
What percentage of Americans have optimal cardiometabolic health. Why a siloed healthcare system is ineffective. The sad truth about the health of children and teens in the US. How all chronic diseases are connected to metabolic health. The most profitable innovation in American capitalism. Why the pandemic was a missed opportunity for better metabolic health. The critical role of empowerment in healthcare. How the US measures up against other countries in terms of health outcomes. What role economic incentives play in our healthcare system. The convoluted relationship between pharmaceutical companies and food research. Why chronic diseases are a powerful profit-maximizing engine. The sad truth about diabetes in children and young adults. What percentage of tv news spending comes from the pharmaceutical industry. The major problems with the SNAP program, and how we can repair it. What the USDA should do with sugar guidelines. Why focusing on specific issues can affect widespread change. How to use pretax dollars on real healthcare and root-cause solutions. The link between insulin resistance and polycystic ovarian syndrome. Why optimism is a key ingredient to changing our health.Items mentioned in this episode include:
Ketone.com/model - Save 30% on your first subscription order of Ketone-IQ! Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Good Energy by Dr. Casey Means & Calley Means - Order your copy today! TrueMed - Use pretax dollars on healthy interventions Connect with Calley Means Website / X / InstagramJoin TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by Ketone-IQ and Organifi.
Ketone-IQ is my favorite high-performance energy in a bottle. Save 30% on your first subscription at ketone.com/model.
Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.
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Have you ever considered that common household items could be harming your health? If you’re looking to upgrade your environment to optimize your health, one of the best places to start is in your kitchen. Common kitchen staples like cutting boards and food storage containers can actually be a huge source of chemical exposure – and on this episode of The Model Health Show, you’re going to learn why.
Today’s guest is board-certified medical doctor, Dr. Vivian Chen. After a personal experience that led her to root-cause medicine, Dr. Viv became passionate about helping others reduce their toxic load and upgrade the products in their environment. On today’s show, she’s sharing the shocking science behind obesogens, the common kitchen products that might be disrupting your health, and how red light therapy can improve your mitochondrial health.
This episode contains important conversations on how to replace and upgrade your kitchen staples in order to reduce your exposure to toxic chemicals. Dr. Viv is incredibly knowledgeable in this subject matter, and I know you’re going to love her approachable, common-sense outlook. So click play, apply the tips that resonate with you, and enjoy the show!
In this episode you’ll discover:
What obesogens are. The connection between mitochondria and metabolic health. Which common chemicals can disrupt your endocrine system. How using aluminum foil can damage your DNA. Why you shouldn’t put plastic items in a dishwasher. How using a plastic cutting board can expose you to microplastics. The best tips for upgrading your kitchen products and reducing your exposures. What the numbers on plastic packaging mean. Major differences between the US and the UK healthcare systems. What you need to know about drinking out of plastic water bottles. How red light therapy charges your mitochondria. The connection between mitochondria and most chronic diseases. Why Dr. Viv created the Lumebox How red light therapy can improve skin health and increase collagen production. The science behind red light for increased endurance and reduced muscle soreness.Items mentioned in this episode include:
Beekeepersnaturals.com/model - Save 20% on raw honey & other natural remedies! DrinkLMNT.com/model - Get a FREE sample pack with any order! Thelumebox.com/model - Get an exclusive $280 off your red light therapy device! Connect with Dr. Vivian Chen Website / InstagramJoin TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by Beekeeper’s Naturals and LMNT.
Reinvent your medicine cabinet with clean, effective products powered by the beehive & backed by science. Claim your 20% discount at beekeepersnaturals.com/model.
Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.
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Our society perpetuates the idea that as you age, you’re destined to get weaker and slower. But what if you could actually build your strongest body ever at an advanced age? Today’s guest has the knowledge and personal experience – and she’s going to show you how!
On this episode of The Model Health Show, Fitness icon JJ Virgin is back. JJ is a triple-board certified nutrition expert, NY Times Bestselling Author, and Fitness Hall of Famer. Today she’s sharing her top five secrets to aging well.
JJ Virgin has an incredible knowledge base in this area, but also lived experience. She’s sharing her story of getting stronger and fitter in her 60s, and the exact strategies that helped her achieve her healthiest and strongest body yet. No matter how old you are, this episode is full of actionable tools and strategies you can use to build a strong, fit, and functional body. Enjoy!
In this episode you’ll discover:
Why we need to change the paradigm around aging. The importance of maintaining strength and power as we age. How to do a jump test. The power of challenging your body with new tasks. Which exercise translates most into the real world. How walking with a load can improve your health. The #1 question you should ask yourself to determine how much to lift. Why functional multi-joint compound exercises are the most powerful. How often to train your major muscle groups. The connection between bone density and muscle tone. How to utilize the concept of exercise snacks. The importance of mindset when it comes to aging. Why you should eat protein first. How anabolic resistance works. The biggest way to influence your basal metabolic rate. How many steps per day you should aim for.Items mentioned in this episode include:
Onnit.com/model - Save an exclusive 10% on performance supplements & tools! Piquelife.com/model - Get exclusive savings on bundles & subscriptions! Jump Test - Use this to assess your jump height! 7-Day Eat Protein First Challenge - Join JJ’s Protein First Challenge! Resistance Training Cheat Sheet - Get your free 8-week program! Connect with JJ Virgin Website / Facebook / Instagram / YouTubeJoin TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by Onnit and Pique.
Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.
Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.
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Statistics about our population’s health outcomes can sometimes feel overwhelming and disheartening. So many folks around the world are plagued by chronic diseases, obesity, and are caught in the marketing trap of ultra-processed foods that are destroying their health. Unfortunately, we can’t control what other people do – but what we do have influence over is our own health and our families’ lifestyle.
On this episode of The Model Health Show, you’re going to hear my interview with Jim Kwik on the Kwik Brain Podcast. We discussed important principles from The Eat Smarter Family Cookbook, like the important connection between culture and eating habits, the science behind shared family meals, and so much more.
You’re going to learn real world tips for taking an active role in impacting your family’s culture. This episode contains tips and strategies you can implement today, including how to get your children excited about family dinners, how to discourage screentime at the dinner table, and tips for helping your family develop a culture of health and wellness that will be your legacy for years to come. Enjoy!
In this episode you’ll discover:
How our environment shapes our habits and behaviors. Why cravings are cultural. The health benefits of a shared family meal. How the dinner table can act as a unifier. Why being with your loved ones is good for your nervous system. The importance of creating a healthy microculture in our chronically diseased world. What the tube taurus is. How to tap into your family members’ unique motivations. What percentage of physician visits are for stress-related illnesses. Why scheduling family meals can be so impactful. Strategies for building more connection at the dinner table. The power of practicing gratitude. What culture is. The percentage of American families that eat together on a regular basis. How enjoyment of food factors into our cultural norms. The importance of omega 3s, and how to incorporate them into your diet.Items mentioned in this episode include:
Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs! Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping! Model Mondays - Get access to bonus content, giveaways, and more! Kwik Brain Podcast - Listen to more episodes from Jim Kwik! Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the National Bestseller Family CookbookJoin TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by Four Sigmatic and Organifi.
Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.
Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.
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Our emotional health is an important piece of our overall health. If you’re not able to address your emotions, it can affect the way you interact with others, diminish your mental health, and even manifest physically. On this episode, you’re going to learn about how to tap into your creativity, improve your emotional fitness, and bring more value to your relationships.
Today’s guest is an award-winning poet, multi-platinum songwriter, and speaker: IN=Q. He’s back on The Model Health Show to share inspiring ideas and poetry from his new album, The Never Ending Now. We’re going to discuss topics like the process of moving through sadness or grief, how to find your personal range of happiness, the healing power of creativity, and so much more.
We’re having important conversations on the transformative power of vulnerability, tactics for processing emotions, and how to find the magic in everyday experiences. I know something in this episode will resonate with you; so click play and enjoy the show!
In this episode you’ll discover:
How making sadness part of our identity keeps us stuck. Why suffering is easier than braving the unknown. What it means to find the magic in every moment. How IN-Q uses poetry to process emotions. The way emotions can become stored in the body. Ideas for moving energy out of your body and mind. Why creativity can be healing. The power of vulnerability. What the range of happiness is. How our culture trains us to keep chasing achievements. What it means to practice happiness. Why IN-Q hesitated to release his poetry album. How sharing our embarrassing or difficult experiences can help others.Items mentioned in this episode include:
Ketone.com/model - Save 30% on your first subscription order of Ketone-IQ! Onnit.com/model - Save an exclusive 10% on performance supplements & tools! Inquire Within by IN-Q - Get your copy of the poetry book! The Never Ending Now Poetry Journal - Get your copy of the journal! The Never Ending Now Album - Listen to the poetry album here! The Never Ending Now Album - Listen to the poetry album on Spotify here! The Never Ending Now Album - Listen to the poetry album on Apple Music here! The Never Ending Now Album - Listen to the poetry album on YouTube here! Connect with IN-Q Website / Podcast / InstagramJoin TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by HVMN and Onnit.
HVMN makes my favorite high-performance energy in a bottle. Get 30% on your first subscription order of Ketone-IQ at ketone.com/model.
Visit Onnit.com/model for an exclusive 10% discount on human performance supplements and fitness equipment.
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Did you know that something as simple as a change in temperature can drastically improve your health? Today you’re going to learn how to harness the power of thermogenesis in order to burn fat, promote longevity, build resilience to stress, and so much more.
On this episode of The Model Health Show, we’re diving into the science of utilizing cold exposure therapy to uplevel your health. You’re going to hear the latest data on how cold exposure impacts your biology, can reduce inflammation, and support immune function. This episode also contains insights from one of the leading experts on the topic of cold and heat therapy, Dr. Susanna Søberg.
You’re also going to learn specific details on how to incorporate this practice into your lifestyle. I’m sharing tips, practical advice, the ideal temperature range to reap the benefits of cold exposure, and the minimum effective dose. If you’ve ever been curious about how to implement the power of thermogenesis, just click play!
In this episode you’ll discover:
The importance of having healthy and abundant mitochondria. How brown adipose tissue functions, and its role in metabolism. The connection between cold exposure and the activation of brown fat. Why cold exposure can increase insulin sensitivity. What adiponectin is. The connection between drinking coffee and brown adipose tissue levels. How cold exposure can make you more resilient to stress. Why hormetic stress is so good for our bodies. The link between cold therapy and inflammation levels. What temperature range is the most effective for metabolic changes. How many minutes per week you should utilize cold exposure. One of the most overlooked benefits of cold exposure therapy. Why cold temperatures can support the function of the immune system. When to avoid cold exposure.Items mentioned in this episode include:
Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs! Plunge.com/model - Use code MODEL150 to save $150! 7 Mind-Blowing Benefits of Coffee - Listen to episode 653! How to Utilize Cold Therapy with Dr. Susanna Søberg - Listen to episode 674! Cold As Balls with Kevin Hart - Check out the series!Join TMHS Facebook community - Model Nation
Be sure you are subscribed to this podcast to automatically receive your episodes:
Apple Podcasts Spotify Soundcloud Pandora YouTubeThis episode of The Model Health Show is brought to you by Foursigmatic and Plunge.
Visit foursigmatic.com/model to get an exclusive 10% discount on mushroom and adaptogen-packed blends to improve your life.
Get your very own cold plunge by visiting plunge.com/model and using my code MODEL150.
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