The Model Health Show: Nutrition | Exercise | Fitness | Health | Lifestyle

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

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 he

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 Luga

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. Bre

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 populati

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 f

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 facto

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 tha

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

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 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.

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 incredi

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

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

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 episo

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 i

Have you ever considered what actually creates energy in your body? We often chalk our daily energy up to how we slept the night before, but there are so many more components that allow us to feel good and reach optimal health. On today’s show, you’re going to learn about how factors like your relationship to the sun, your time outdoors, and the health of your microbiome can impact your energy levels.  Dr. Casey Means is back on this episode of The Model Health Show to share more powerful insights from her new book, Good Energy. She’s here to unpack some of the major causative agents of our chronic illness epidemics and simple, practical solutions we can all implement for better metabolic health, mitochondrial function, and energy levels. You’re going to learn about the link between circadian rhythm and whole-body health, how to eat in a way that supports your cellular health, and how metabolic dysfunction underlies every health crisis our citizens are facing today. This interview is full of empowering storie

Your thoughts are an incredible predictor of the outcomes you’re able to produce in your life. So if you want to change your life or improve your skills in any area, the best place to start is by transforming your mindset. Today, you’re going to learn exactly how to fine tune your mindset in order to create results.  On this compilation episode of The Model Health Show, you’re going to hear from three incredible thought leaders on how to create a powerful, unstoppable mindset that will allow you to reach your goals. You’re going to hear from the great minds of Greg Harden, Tim Grover, and Eric Thomas.  No matter what goal you want to achieve, the insights in this episode will help you realize your potential and your ability to create change. If you’re ready to unlock your peak performance mindset, all you have to do is hit play. Enjoy!  In this episode you’ll discover: Why being humble can help you reach your goals. How to take responsibility for your mindset.  Why growing through obstacles in your life is c

Fitness is a critical piece of your overall wellness, but you don’t need to be in the gym around the clock to make progress. If you want to build a better body this summer, there are certain movement inputs you can incorporate into your daily routine – and that’s what you’re going to learn on today’s show.  On this episode of The Model Health Show, you’re going to discover three simple health practices to get you fitter and more functional this summer. These powerful strategies can be implemented when you’re spending time with friends and family or watching tv at home. You’re going to learn how to upgrade simple movements and practices in your daily life.  Best of all, these three simple practices can be added to your existing routine – no matter what your summer plans entail. As always, we’re going to cover the science and how to implement it in the real world. So click play and enjoy the show! In this episode you’ll discover: How your mindset can affect the expression of your body.  What it means to implem

In today’s world, our kids are up against a whole host of lot of factors that are threatening their overall health. Our modern environment presents threats like the accessibility of ultra-processed food, repeated exposure to chemicals like pesticides, and the overuse of medications that are harmful to human health in excess. If we want to raise healthy, strong children who can face these challenges head on, we have to help them build resiliency – and that’s exactly what you’re going to learn on today’s show.   Today’s guest is Dr. Elisa Song. She is a Stanford, NYU, and SCSF-trained integrative pediatrician and pediatric functional medicine expert. She’s helped thousands of families get to the root cause of their kids’ health concerns by bridging the gap between conventional medicine and functional medicine. Her new book, Healthy Kids Happy Kids, is a comprehensive, evidence-based guide to whole child health.  In this interview, Dr. Song is sharing so many valuable insights on children’s health. You’re going