Podcasts about model health show

We live in a very distracted world where technology is always competing for our focus and attention. And now in the age of AI, we're being trained to outsource our human capacities. Today, we're going to unpack what this means for our brains and how to use science-backed strategies to take back your mind and intentionally train your brain.  Today's guest, Jim Kwik is an accelerated learning coach and world-leading expert in brain performance. He's back on The Model Health Show for a fascinating conversation on how AI is affecting the human brain, how to leverage AI for good, and how training your brain daily can help you reach your goals. Jim's new book, Limitless Daily, leads readers through 366 digestible morning upgrades to become more focused, productive, and resilient.  You're going to learn about how to create intentional habits that support your brain and the importance of having a reading habit. You'll hear why a daily practice is so powerful, how to upgrade your identity, and how to leverage your brain's natural tendencies to create routines that actually stick. I hope you enjoy this episode of The Model Health Show!  In this episode you'll discover: What cognitive surrendering is. (9:01) Why you need to build your intelligence before you borrow. (10:02)  What digital dementia is. (13:01) How to use AI in a way that challenges you. (19:25) What the acronym BUILD means. (22:51)  Why Jim wrote his new book, Limitless Daily. (30:18) The percentage of the population reads daily. (37:18)  What sleep inertia is and how to leverage it. (37:53) An example of what you can expect inside Limitless Daily. (43:18) The power of being on the same page as others. (49:47) Items mentioned in this episode include: Piquelife.com/model - Doctor-approved, cutting-edge solutions for your head-to-toe health and beauty transformation. Get exclusive savings on bundles & subscriptions. Limitless Daily by Jim Kwik - Get your copy of Jim's new book today! Connect with Jim Kwik Website / Facebook / Instagram / YouTube 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 Pique. Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model. 

Cortisol and progesterone are competing for the same building materials in your body every day, and you can probably tell by how you feel who is winning. I've been sitting with that thought for a while, and this week I finally recorded about it. I see this pattern constantly with the women I work with. She's the one who remembers eye appointments, refills the supplements, keeps the toilet paper stocked, and somehow still shows up looking like she has it handled. She's also the one walking through life with the worst PMS, the lowest progesterone, and a nervous system that hasn't felt calm in years.This week I'm talking about something I don't usually talk about in a biological way, and that's masculine and feminine energy. And no, we are not getting woo-woo about it. Cortisol and progesterone are competing for the same precursor hormone, pregnenolone, and if you're constantly in output mode, that competition has a clear winner every single time.I got real about this one too, including the day my daughter cut her knee open, my whole schedule fell apart, and I somehow ended the day more regulated than I have on days where everything went "right." That's not a fluke. That's the whole point of this episode.Here's what I'm breaking down for you:Why being "good" at handling everything might be the exact thing draining your progesterone month after monthThe real biological difference between masculine and feminine energy, and why your nervous system responds to it hormonally, not just emotionallyA simple mental shift that changed how I handle a derailed day (spoiler: my to-do list didn't get shorter, I just stopped white-knuckling it)Why your worst luteal phase symptoms might actually be your body trying to get your attentionThe cycle syncing tip that tells you exactly when to lean into productivity and when to pull backHow this pattern quietly shapes your marriage and why it might be keeping your husband from stepping up the way you actually want him toCan we be honest for a second? A lot of us wear "I do it all" like a badge of honor. It gets you the compliments, the gold stars, the "I don't know how you do it." Nobody warns you that your body keeps its own private ledger, and every month you spend gripping the plan instead of loosening your hands, you're paying for it in progesterone.Here's what caught me off guard while I was researching this one. The problem was never that I was doing too much. Plenty of women do a lot and feel completely fine. My problem was forgetting how to leave output mode, even for five minutes, even when nothing was on fire. If sitting still makes you itchy, if rest feels like you're sneaking away with something you didn't earn, if you have to fold laundry while watching a show because just folding laundry feels unbearably boring, that's not a scheduling issue. That's your nervous system stuck in a pattern it doesn't know how to leave.And I get it, because I lived there for a long time and honestly still visit sometimes with three kids and a full life. But I've started noticing the difference in my own body on the days I hold my plans loosely versus the days I grip them so tight nothing is allowed to shift. Same amount of stuff gets done either way. Very different hormone bill waiting for me at the end of the month.And if your luteal phase has ever felt like a personal failure, like the irritability and the sudden urge to cancel everything means you're doing life wrong, I really want you to hear this one. Your body isn't glitching on you. It's asking you for something specific, and most of us have gotten so good at ignoring the ask that our symptoms had to get louder just to be heard.Okay, here's your homework before you even hit play. Think of one thing this week you did purely because it felt good, not because it checked a box or moved you closer to a goal. Can't think of one? That's exactly why you need this episode more than you realized.MENTIONED IN THIS EPISODE:E22: Low Progesterone? How Stress & Overwhelm Can Directly Decrease Progesterone & Cause Irregular or Short CyclesE74: STRESS Directly Causes Low Progesterone - Is it Happening to You?E185: Do Less for Happier Hormones: Estrogen Dominance, Low Progesterone & Hormone Balance FAQ with Dr Heather RhodesE258: 3 Safety Signals Your Body Needs To Increase Progesterone & Improve EnergyE281: Things You're Doing To Decrease Progesterone And Make PMS Worse Without Knowing It NEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Breakfast GuideNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)FREE Podcast Training - Simply Nourished CyclesDon't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

Understanding and optimizing your sleep can be one of the most effective ways to feel better. This is because your sleep quality impacts everything in your body, from your mood and cognitive function to your hormones and appetite. On today's show, you're going to learn about how to improve your sleep habits and sleep wellness with easy to implement strategies. On this episode of The Model Health Show, you're going to hear my interview with Jen Cohen on the Habits and Hustle Podcast. In this interview, we're diving into topics like interrupted sleep and the truth about sleep supplements, insights on wearable fitness trackers and how to know if they're right for you.  We're also talking about nutrition topics like counting calories, epicaloric controllers, and what it actually takes to shed unwanted fat. This episode is full of tangible takeaways that are backed by science. I'm grateful to share this interview with you, and I hope you enjoy the show! In this episode you'll discover: Why optimizing your sleep can be the key to better health. (4:52) How the time of day you exercise can impact your sleep. (6:24) What melatonin is and its critical roles in the body. (11:12) The benefits of magnesium and what to consider before you supplement. (18:06) How to get better sleep with a few small tweaks. (19:41) Why nighttime screentime can disrupt your hormones. (29:17) The pros and cons of wearable fitness trackers. (31:41) How your relationships affect your sleep and your health. (38:10) The impact that sleep has on fat loss. (49:00) Why calorie counting doesn't work, and the science of epicaloric controllers. (55:41) How walking can aid in weight loss. (1:14:36) A conversation on supplementation. (1:24:39) Items mentioned in this episode include: Boncharge.com/model - BON CHARGE is one of our favorite wellness brands for supporting recovery, sleep, and overall health. Their blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL. Wildpastures.com/model - High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order. Habits and Hustle with Jen Cohen - Check out more of Jen's interviews!  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 BON CHARGE and Wild Pastures.  Your screens are messing with your sleep. BON CHARGE blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL at boncharge.com/model.  High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order at wildpastures.com/model.

We know that having healthy social bonds is the best way to improve your health and well-being. For most people, their romantic relationship is the primary form of bond and connection in their life. On today's show, you're going to learn about four science backed ways to strengthen your relationship.  On this episode of The Model Health Show, you're going to learn what science says about building a healthy relationship. You'll hear about sharing things like media and other experiences can strengthen your relationship, and the power of regularly sharing meals together. You'll learn about the science of exercising together, and what it means to create a relationship highlight reel. Not only are you going to learn the science behind each of these tips, but I'm also going to share specific tips for implementing each strategy. If you're ready to uplevel your relationship, this episode of The Model Health Show is for you! So click play and enjoy the show!   In this episode you'll discover:  How shared media can strengthen your bond. (0:57)  What it means to build a shared identity. (1:48)  How shared experiences can create your relationship culture. (2:45)  The link between shared meals and relationship satisfaction. (9:18)  What commensality is. (10:57)  How sharing meals was shown to strengthen marriages. (11:30)  Tips for sharing more meals with your partner. (14:46)  How to create a relationship highlight reel. (18:47)  Specific prompts you can use to strengthen your bond. (22:58)  How exercising with your partner can help you build habits that stick. (24:40)  The benefits of walking together. (27:02)  Items mentioned in this episode include:  Peluva.com/model - Most shoes weaken your feet—these rebuild them. Peluva barefoot shoes are designed to restore natural movement, improve strength, and support long-term health. Get 10% off with code MODEL.  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 Peluva.  Most shoes weaken your feet—these rebuild them. Peluva barefoot shoes are designed to restore natural movement, improve strength, and support long-term health. Get 10% off with code MODEL at peluva.com/model. 

Fall is coming, and with it, that itch to overhaul your whole routine. Please don't.That urge to overhaul everything hits me too every single fall. New routine, new rules, a five-step morning ritual that looks great written down and lasts about two days before real life shows up and knocks it sideways.I'm skipping all that this year. Instead, I'm sharing the exact non-negotiables that have stuck for me, the ones actually making a difference in my nervous system and my progesterone, without turning my mornings into a performance.This episode is me literally walking outside with my glasses in my hand, recording on a 6:30 am walk, because I wanted to show you a hormone-supportive morning doesn't require a silent home office and an extra hour you don't have.Here's what we're getting into:The one free thing I do every single morning that touches cortisol, blood sugar, and hormones all at onceWhy my breakfast is not always "picture perfect" and what I actually drink most mornings to hit my protein goals fastThe slightly ridiculous lymphatic movement I learned on Instagram that I now do in my backyard, kids watchingWhat I'm doing on purpose to protect my sleep, even on the nights everything falls apartWhy skipping my 6 am workout class is sometimes the smartest thing I do all weekThe mindset shift that finally got me out of the all-or-nothing routine trapIf you've ever built yourself a pretty little morning checklist, color coded and full of hope, and then quietly abandoned it by day three, this one is for you.A morning routine that supports your hormones isn't a matter of doing more. Your body is listening for one very specific message first thing in the morning, and that message is safety. When your nervous system reads a room as safe, that's your body's green light to make progesterone, keep estrogen in check, and hand you the steady mood and energy you've been chasing all year.That safety signal doesn't come from a perfect list. It comes from a handful of consistent things, done imperfectly, again and again.For me that starts with morning sunlight. I bring this up constantly on the podcast because it really is the top non-negotiable, and it costs nothing, which I love pointing out. Early morning light hits your eyes in a way your kitchen lights and your phone screen simply can't fake. It tells your body it's daytime in the language your biology actually understands, and that one signal ripples out into your cortisol, your blood sugar, and your hormones.Then there's breakfast, which you've heard me talk about more times than you can count because it genuinely changes everything. Some mornings that's a real plate of food. Other mornings, especially in a high-stress season when my appetite has vanished, it's a protein hot chocolate made in my countertop frother while I plan a real breakfast for later. I walk through exactly what that looks like in the episode, because so many of us carry this quiet belief that if we can't do it perfectly, we shouldn't bother at all. That belief is exactly what keeps you stuck.I also get into the small movement practice I do most mornings to get my lymph and fascia moving after a night of stillness, and why I'm being so intentional right now about protecting sleep on both ends of the day, even when that means skipping a workout I genuinely wanted to go to.If you're in a season where you feel like you're doing everything right and your body still isn't cooperating, or if you've built routine after routine that never actually sticks, this episode might land differently for you. Less about adding one more thing. More about getting honest about what actually matters and letting the rest go.I also want to name something I see constantly with the women I work with, and honestly with myself too. This paralyzing sense that healing your hormones has to be complicated, specific, and nearly flawless to count for anything. That belief works against you every time. Overwhelm and fear aren't neutral background noise. They're stress signals your body reacts to, and stress sits right in the middle of the road between you and the hormone balance you're working so hard for.So this episode is my invitation to simplify. Not to add another list to your already overflowing plate, but to get really clear on the small handful of things that move the needle for your body, and to let everything else be optional.Next time you catch yourself scrolling for the "perfect" morning routine at 11 pm, remember this episode instead. The version of you six months from now, the one with more energy and steadier moods, is built by the boring, repeatable stuff, not the Pinterest-worthy version you never actually do.MENTIONED IN THIS EPISODE:PMS to Peace Private PodcastFix Your Breakfast, Fix Your Hormones Equip ProteinNEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Breakfast GuideNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)FREE Podcast Training - Simply Nourished CyclesDon't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

Your house might be quietly stressing you out, and it has nothing to do with the mess on the counter.That's what my guest, Dr. Rachel Melvald, and I dig into on this week's episode, and honestly, it kind of wrecked me in the best way. Rachel is the founder of Psychitecture, where she blends neuroscience, psychology, and design to help people understand why their homes make them feel calm, chaotic, or somewhere in between. We're not talking Pinterest boards here. We're talking about the actual signals your nervous system is picking up from your walls, your lighting, and even your throw pillows.I've been in my body-and-hormones lane for a while now, so this one stretched me in a direction I wasn't expecting. Your home isn't just where you live. It's constantly talking to your nervous system, whether you're paying attention or not.Here's a taste of what we get into:The one lighting mistake almost every American home makes, and why it's quietly wrecking your sleep and your moodWhat "prospect and refuge" means and why your brain needs both privacy and connection built into your spaceThe surprising link between your home and your relationship, and why remodels reveal way more than paint color preferencesHow color actually shifts your nervous system state, and the easy way to use it without repainting a single wallWhy open floor plans might be working against you more than you thinkThe single cheapest fix Rachel recommends starting with, no remodel requiredIf your house has ever felt like it's somehow adding to your stress instead of relieving it, you're not imagining that. Rachel explained that our brains are constantly scanning our environment for cues of safety or threat, the same primal system that's been running since we were cave dwellers. Your nervous system doesn't know the difference between a real threat and a room that just feels off. It reacts the same way either way.We talked about how something as simple as swapping harsh overhead LED lighting for a lamp can shift your whole evening. I actually did this in my own home recently and noticed the difference almost immediately. Less jarring, more settled, like my body finally got the memo that it was time to wind down. Rachel breaks down exactly why that happens and what it's doing to your circadian rhythm behind the scenes.We also went deep on something I hadn't thought much about before, which is how our homes shape our relationships. Rachel used to be a couples therapist before she moved into this work, and she shared how something as ordinary as a remodel or a move can bring every unresolved wound in a relationship right to the surface. One person wants everything put away, the other wants it out where they can see it, and suddenly you're not really arguing about a shelf anymore. If you've ever had a weirdly heated conversation about furniture placement with your partner, this part is going to hit close to home.And if you're a mom, the piece on kids' rooms is worth the listen on its own. Rachel talks about how a child's space should shift as they grow and move through different developmental stages, and how giving them some say in their own room can support their sense of identity and independence in ways most of us never consider.What I loved most is that Rachel keeps bringing it back to something simple. A dimmer switch. One lamp. A little more intention about where you sit and what you're looking at. Small, doable shifts that speak directly to your nervous system, no gutted kitchen or hired designer required.Next time you walk into your house, pay attention to what your shoulders do. Do they drop, or do they creep up toward your ears? Your body already has an opinion about your space, it's just been talking to you in a language you were never taught to read. Consider this episode your translator.CONNECT WITH RACHEL:WebsiteInstagramNEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Breakfast GuideNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)FREE Podcast Training - Simply Nourished CyclesDon't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

Most people believe that pain and slowing down is simply a part of aging. But what if you could actually feel better at any age by simply restoring some fundamental movement patterns? On today's show, you're going to learn about changing the mechanics of how your body moves for optimal performance and health.  Our guest today is Stefan Duvivier, a former high jump champion and the founder of Mind Your Movement, a company that helps athletes and high performers rebuild their movement patterns so they can move pain-free with confidence. Stefan joins this episode of The Model Health Show for an enlightening conversation on how to improve and restore movement quality. You're going to learn about interoceptive awareness, overcoming compensation patterns, and how to build more intentional movement patterns at any age or fitness level. We're going to discuss how the mind-body connection can affect the way you move and how to listen to your body. Stefan Duvivier is an incredible teacher with a wealth of knowledge on human performance – I hope you enjoy this episode of The Model Health Show!  In this episode you'll discover: The biggest lie that lifelong athletes are told. (6:06) How to improve your interoceptive awareness. (11:15) Why isometric exercises can help you understand your body better. (19:55) What it means to have a student mindset. (26:14) The value of a standing meditation. (34:00) How to remediate your body's compensation patterns. (39:40) Why we have to grasp the mind-body connection when it comes to injuries. (52:03) Stefan's insane high jump record. (1:00:44) Why movement patterns are more important than aesthetics. (1:06:50) Specific exercises you can implement to become more athletic. (1:10:11) Items mentioned in this episode include: Organifi.com/Model - Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL. DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order. Connect with Stefan Duvivier Website / Instagram / YouTube 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 Organifi and LMNT.  Make nutrition effortless—and actually enjoyable. Organifi's delicious, superfood blends help you boost energy, reduce stress, and feel your best every day. Get 20% off with code MODEL at organifi.com/model.  Most people are underhydrated—and it's costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a free sample pack with any order at drinklmnt.com/model. 

In recent decades, classrooms across the nation have been infiltrated with devices. From laptops to tablets, technology now plays a significant role in the way our children are being exposed to information. But what are we missing out on when we outsource our learning to screens?  Today's guest, Dr. Jared Cooney Horvath, is a neuroscientist and educator who specializes in human learning and brain development. His book, The Digital Delusion, explores how technology in the classroom actually hinders learning, and what we can do to help our children learn better in a digital world. In this interview, Jared is sharing the latest science on technology in schools, including its impact on cognition and human connection.  You're going to learn about the prevalence of technology and screen time in schools today, why interacting in-person has invaluable benefits for development and mental health, and the importance of building a wide knowledge base. We're also going to talk about how to foster real learning in a digital age. I hope you enjoy this episode of The Model Health Show!  In this episode you'll discover: How the cognitive abilities of modern children are declining. (3:45)  The main reason why children are falling behind. (4:43) How writing by hand differs from typing when it comes to learning. (5:58) What education technology is, and how it was sold to schools. (9:05) How much screentime students get at school. (11:34) The important roles of empathy and connection in learning. (12:36)  A hierarchy of communication for learning. (17:19) What the gamification of learning is (23:24) The definition of fluency illusion. (26:56) What the mode effect is. (29:42) How the SATs have changed in the digital age. (31:25)  The biggest misconception in learning and human development. (34:09) Why multitasking is so bad for the human brain. (42:52) How parents and educators can stand up against tech. (49:21) The three things you need to make change. (56:26) Items mentioned in this episode include: Beekeepersnaturals.com/model - Reinvent your medicine cabinet with clean, effective products powered by the beehive & backed by science with 20% off! Paleovalley.com/model - Reclaim vibrant health with nutritional food and supplements that prioritize nutrient density and get 15% off your order. The Digital Delusion by Dr. Jared Cooney Horvath Connect with Dr. Jared Cooney Hovath Website / Substack / Instagram / YouTube  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 Paleovalley. Upgrade your medicine cabinet with powerful, science-backed remedies from the hive. Clean ingredients. Real results. Get 20% off and feel the difference at beekeepersnaturals.com/model.  If you're serious about real health, it starts with real nutrition. Paleovalley delivers nutrient-dense foods and supplements designed to help you feel stronger, more energized, and fully alive. Get 15% off your order at paleovalley.com/model.

No food on this planet's going to fix your progesterone, and estrogen dominance is not nearly as simple as the word makes it sound.I know, I know. That's a lot to hit you with in one sentence. But I needed to say it before we even got started, because these two things get more misinformation thrown at them than almost anything else in the hormone space.That's exactly why I brought my friend Dr. Heather Rhodes on the podcast this week: she and I both get the same questions over and over in our practices, and we're both so tired of watching women chase quick fixes that were never going to work in the first place. So we sat down and answered your biggest hormone questions, no fluff, no clickbait, just the actual truth about what's going on in your body. We're covering estrogen dominance, progesterone production, the "no time to balance my hormones" excuse, and what actually moves the needle when it comes to feeling good in your body again.Fair warning: we are busting a few myths in this one, including one that might make you side-eye your favorite wellness influencer just a little.Here's what we get into:The mindset trap behind "I don't have time to balance my hormones" and why your brain might be the one keeping you stuckThe blunt truth about whether food alone can raise your progesterone (spoiler, it's more complicated than any reel will tell you)The sneaky reason your labs keep coming back "normal" even though you feel like a completely different person for two weeks a monthFour (maybe five) totally different reasons you could be dealing with estrogen dominance symptoms, and why treating all of them the same way can backfireWhy going back to basics, not adding more supplements or more rules, is usually where the biggest shifts happenA mindset shift Heather shares about what your symptoms are actually trying to tell you, and why hearing it might change how you see your whole cycleLet's start with time, because I think almost every woman I know says some version of "I just don't have time for this." Heather made a point that stuck with me. If your brain is locked onto the belief that you don't have enough time, that is exactly what it's going to keep proving true. And being stretched that thin, having everyone need a piece of you all day long, can literally be part of what's throwing your hormones off to begin with.Here's the part that surprised me though. You're already eating. You're already making food choices every single day. You're probably already moving your body in some way. The work isn't necessarily adding more to your plate; it's getting more intentional about what you're already doing. Heather said something to a client once that I think about constantly: "You didn't need to go back to the basics. You were already doing the basics. You just weren't very good at them yet." Ouch. But also, kind of a relief.Then we got into progesterone, and this is where I need you to sit down for a second. That reel telling you "eat these foods to boost progesterone" is oversimplified; Heather flat out says there are no foods that increase progesterone. None. You could eat three buckets of ashwagandha a day (please don't), and if your nervous system doesn't feel safe, your body still isn't going to prioritize making more of it. Your progesterone being low is a signal, not a supplement deficiency. It could be stress, it could be undereating, it could be your body simply not feeling safe enough to ovulate well. Nutrition matters, don't get me wrong, but it's a piece of a much bigger picture.And can we talk about estrogen dominance for a second? Because I feel like every woman I know has self-diagnosed this one at some point, myself included. Here's the thing that Heather broke down so well. You could have all the classic "high estrogen" symptoms and actually have low estrogen that's just not clearing properly. You could have symptoms because you're not ovulating at all, which means estrogen is the only hormone showing up, even if your levels are technically low. You could be dealing with estrogen mimickers from your environment, your skincare, your food containers, or your job if you work in a salon. There are at least four, maybe five, completely different roots that can all look identical on the surface. That's exactly why grabbing an estrogen blocker off the internet without knowing your actual cause can leave you worse off than when you started.I know this can feel like a lot. Heather made a comment that made me laugh because it's so true: your brain will absolutely convince you that fixing this is going to take way more time and effort than it actually will. But once you know your starting point, the changes are usually smaller and simpler than you think. One of my favorite moments in this episode is when we talk about seeing your symptoms as your body talking to you instead of your body being broken or working against you. That shift alone changes how you show up for yourself every single day.If you've been spinning your wheels trying every protocol on the internet and nothing sticks, this episode will help you understand why and give you a clearer starting point than another list of foods to eat.Press play and let's figure out what your body's actually been trying to tell you this whole time.CONNECT WITH DR. HEATHER:WebsiteIG: @drheatherrhodesNEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Fix Your Breakfast Secret PodcastNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)FREE Podcast Training - Simply Nourished CyclesDon't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

Dealing with pain or an injury can be one of the most frustrating experiences, especially when you're eager to get back to your regular training or daily activities. But what most people don't realize is that by playing an active role in your recovery, you can actually bounce back faster and build back even stronger than before. On today's show, you're going to learn about how to rebuild strength and functionality after an injury.   Today's guest, Dr. Steve Sudell is a Doctor of Physical Therapy and the owner of Prehab2Perform Physical Therapy. Steve has more than 15 years of experience helping athletes recover, solve health issues, and build more resilient bodies with evidence-based tools. On today's show, he's sharing what it takes to prevent injuries, how to recover smarter, and how to prehab your body to become more resilient.  In this interview, you're going to learn about the specific, science-backed inputs your body needs to recover and heal from injuries. You're also going to learn how to take control of your health with mobility and prehab exercises. Understanding these principles can help you build a strong and resilient body that can bounce back from any challenge you might face. I hope you enjoy this interview with Dr. Steve Sudell!   In this episode you'll discover:  What it takes to recover from an injury. (10:07)  What the two-week rule is. (13:20)   Why doctors sometimes give misguided advice about recovery and healing. (17:21)  How to use your pain as a guide. (20:55)  The importance of trusting your body to heal. (22:19)  How to give your body the foundations it needs to aid the healing process. (24:24)  The role your mind plays in healing. (29:37)  Why having a baseline of fitness and strength is helpful during recovery. (34:01)  What prehab means. (36:54)  The best tools for healing and recovery. (47:10)  Five exercises everyone should do for better mobility and health. (51:23)  What the 7-minute squat challenge is. (54:06)  How to counteract tech neck and improve your posture. (1:05:58)   Items mentioned in this episode include:  Piquelife.com/model - Doctor-approved, cutting-edge solutions for your head-to-toe health and beauty transformation. Get exclusive savings on bundles & subscriptions.  Boncharge.com/model - BON CHARGE is one of our favorite wellness brands for supporting recovery, sleep, and overall health. Their award-winning red light therapy products utilize clinically studied 660nm red light and 850nm near-infrared light frequencies to help optimize your body's natural recovery and repair processes. Get 15% off with code MODEL.  Connect with Dr. Steven Sudell Website / Instagram / YouTube   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 Pique and BON CHARGE.   Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model.   From red light therapy panels and face masks to full-body blankets, BON CHARGE makes it easy to incorporate science-backed wellness into your daily routine. Just 5–10 minutes per day can help support better sleep, recovery, relaxation, and healthier-looking skin. Use code MODEL for 15% off storewide. Get 15% off with code MODEL at boncharge.com/model.  

In the health and wellness space, we often focus on the dangers of not having enough healthy habits. Especially in today's culture, it's common to not exercise enough, or to not eat enough healthy foods. But what about on the other side of spectrum? Today, we're going to explore the risks of obsessive healthy habits and the stress that can surround self-optimization.  Today's guest is New York Times bestselling author and biohacking expert, Ben Greenfield. Ben is back on The Model Health Show to share some of the revolutions he's had about finding balance and shifting his focus to what truly matters in life. You're going to learn about how certain exercise types can have diminishing returns, the importance of having clear priorities, and how to find true fulfillment in your life.  If you've ever struggled with excessive exercise or extremism in any way, Ben's insights will help you find balance and peace. We're going to discuss building self-awareness, having the right dosage of healthy habits, and how to find self-worth and identity outside of self-optimization. I hope you enjoy this interview with Ben Greenfield!  In this episode you'll discover: The diminishing returns of endurance exercise. (4:38)  How much physical activity is optimal for cardiovascular health. (6:22) The importance of finding balance in a healthy lifestyle. (10:44) Why we should engage in more human-powered commuting. (12:22) How changing your mentality about movement can benefit you. (17:04) The story of how Ben had to change his priorities. (20:19)  Three important things that Ben changed to find fulfillment. (25:45) What looksmaxxing is. (37:16) The specific metrics and behaviors to prioritize for health and longevity. (42:45) How to create healthy boundaries around exercise. (47:20) Why excessive cardio can damage your arteries. (49:10) Items mentioned in this episode include: DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order. Boundless - Watch Ben's documentary here! Connect with Ben Greenfield Website / Facebook / Instagram / YouTube 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 LMNT. Most people are underhydrated—and it's costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a free sample pack with any order at drinklmnt.com/model. 

Have you ever opened your supplement cabinet and thought, what have I done? Half a bottle of this, half a bottle of that, and you genuinely cannot remember why you bought most of it.If that's you, keep reading, because this episode is going to feel like a permission slip.I sat down with Lori Hammer, who works with moms on nervous system regulation, and we went back to some foundations we haven't touched in a while. The real, unglamorous, actually-works version. The kind that don't involve a $300 device or a fridge full of tinctures. She said something in this conversation that stopped me mid-sentence. She said the biggest thing keeping smart, well-educated women stuck isn't lack of information. It's that they keep trying new things instead of sticking with the basics long enough to see them work.I have absolutely been that woman.Here's what we cover:What nervous system regulation actually means, beyond feet up the wall and deep breathing (helpful, sure, but there's so much more underneath)Why your symptoms shift so dramatically between the first and second half of your cycle, and what's happening in your brain when that happensThe connection between screen time, sleep, and the sudden rise in adult women getting diagnosed with ADHD in their thirtiesWhat Lori does instead of blood work or urine testing, and why her clients feel the difference almost immediately The biohacking trend she watches backfire again and again, and who it's actually meant forWhy the urge to shop, hoard supplements, or chase the next fix might have way less to do with willpower and way more to do with your nervous systemOkay, let's talk about the cycle piece for a second, because I think this is the part that will make you feel the most seen.Lori and I talked about how the first half of the month tends to feel manageable, sometimes even great, and then the second half hits and suddenly you're snapping at your kids and wondering who just took over your body. She sees this constantly with the women she works with. Career going fine. Kids taken care of. Everything looking put together from the outside. And underneath all of it, she says, women are twisted up, forgetting things, hiding that they're forgetting things, wearing what she calls a really good mask.That good week or two you get every month, where you finally feel on top of it? She pointed out that it's not false. It's true, you really can hold it all together during that window. But it also tricks you into overcommitting, because you think you've cracked the code. Then the crash hits harder because you built more on top of an already shaky foundation.We also got into something I don't think gets talked about enough, which is how much of the "nervous system content" flooding your feed right now might actually be adding to the problem. Red light therapy, cold plunging, the latest stress supplement, the wearable that tracks everything. Lori's take was refreshingly blunt. None of these things are bad on their own, but if you're layering them on top of a body that doesn't have the basics in place, you're just adding more stress your system has to process. She said it plainly: sometimes these things are sandpaper to the nervous system.And if you've ever gotten an MTHFR result back and thought, this is it, this explains everything? She sees that a lot too, and gently, she doesn't think it's usually the whole story.What I really want you to sit with is this idea that your nervous system has to feel safe enough to actually let go of things, whether that's stored toxins, extra weight, or old patterns. If your body is still in overdrive, it will hold on tight no matter how many supplements or IVs you throw at it. Lori sees this constantly with clients who have spent thousands trying to detox while their nervous system is still sounding the alarm the whole time.There was a moment near the end where Lori said something I haven't stopped thinking about. A lot of the women she works with haven't tried everything; they just think they have. What they actually need is to pick one foundational piece, whatever's missing right now, and build from there instead of adding twenty seven things at once.If you've been in that cycle of trying, stopping, trying something new, and quietly wondering why nothing sticks, this one is going to feel like someone finally explaining the thing you couldn't quite put words to.So here's my challenge for you this week. Before you add one more thing to your routine, take a piece away instead. Pick the one thing that's felt like sandpaper lately and set it down. See what your body does when you give it room to breathe instead of one more thing to process.CONNECT WITH LAURIE:WebsiteInstagramNEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Breakfast GuideNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)FREE Podcast Training - Simply Nourished CyclesDon't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

If you want to get the best results in the gym, you need to follow realistic science-backed strategies that your muscles and metabolism will actually respond to. On this compilation episode of The Model Health Show, you're going to learn about the best exercises you can use to get fitter, leaner, and healthier!   You're going to learn about the fat burning benefits of sprinting, the health benefits of rucking, and the best exercises and strategies for optimal muscle growth. You'll hear about the neural wiring of strength training, how to train your fast twitch muscle fibers, how to implement drop sets into your training, the importance of optimizing your warmups, and so much more. Our guests range from world champion athletes to elite fitness trainers with decades of experience under their belts.   This episode is full of no-nonsense tips that will help you build muscle as efficiently as possible, drop excess body fat, and get in the best shape of your life. If you're ready to transform your fitness and see real results from your training, just click play and enjoy the show!   In this episode you'll discover:  Why sprinting burns fat more efficiently than endurance training. (6:07)  How to sprint train for beginners. (12:18)  What drop sets are and how to add them into your strength training. (20:22)   The importance of building a strong mind-muscle connection.  (23:38)  How rucking can aid in fat loss. (30:07)  The science of how weighted walking can influence weight loss maintenance. (34:18)  How many sets to do per exercise to optimize muscle growth. (41:29)   What junk volume is. (47:32)  How to improve your warmups. (48:38)  What it means to train to failure. (54:54)  The best way to measure if you're actually making progress. (57:22)  The top lower body exercises for building muscle. (1:00:03)  Items mentioned in this episode include:  Paleovalley.com/model - Shop the Paleovalley Anniversary Sale for up to 35% off snacks and supplements that prioritize nutrient density.   10 Surprising Reasons You Need to Start Sprinting - Watch the full interview with Cynthia Monteleone!   The Truth About Building Muscle - Watch the full interview with Torre Washington!   Carrying Weight Changes Your Body - Watch the full interview with Michael Easter!   Build Muscle & Burn Fat Faster Over 40 - Watch the full interview with Jay Ferruggia!  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 Paleovalley.  If you're serious about real health, it starts with real nutrition. Paleovalley delivers nutrient-dense foods and supplements designed to help you feel stronger, more energized, and fully alive. For a limited time only, get up to 35% off storewide plus a free gift with purchase during the Paleovalley Anniversary Sale at paleovalley.com/model. 

Alzheimer's disease has grown to become the most common form of dementia, and as of now, there is no cure for this devastating neurodegenerative disease. But new science shows that your brain's immune cells play an essential role in how your brain ages. Today, you're going to learn this latest science and how to put it into action.  Today's guest, Dr. David Perlmutter is a board-certified neurologist and six-time New York Times bestselling author. His new book, Brain Defenders, dives into the groundbreaking discovery that immune cells in the brain are the key to brain health and longevity. On this episode, you're going to learn about this emerging science and what you can do to protect your brain now and as you age.  In this interview, you're going to learn about the fascinating science of immunometabolism, what microglial cells are, and the specific lifestyle habits that can shape the future of your brain. We're going to talk about specific foods and exercises that can dictate the health of your brain's immune cells, and proven strategies to protect your brain from degradation. Enjoy!  In this episode you'll discover: The one fundamental mechanism that connects all neurodegenerative diseases. (2:26) What the latest science says about the efficacy of Alzheimer's medications. (3:41) The essential function of microglial cells. (6:51)  What immunometabolism is. (8:41)  How having type 2 diabetes can increase your risk of Alzheimer's disease. (11:23) What GLP-1 drugs teach us about the link between the brain and metabolism. (12:12) How exercise helps defend the brain from degeneration. (29:12) The connection between myokines and metabolism. (29:54) Why flexibility and balance training are important for longevity. (36:57) The truth about fish oil supplements for brain health. (38:14) What to eat to defend your brain. (42:21) How eating ultraprocessed foods increases your risk of brain diseases. (45:38) Why stress impacts your brain health. (57:10) The simplest way to measure your health and activity levels. (1:08:23) Items mentioned in this episode include: DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order. Organifi.com/Model - Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL. Brain Defenders by Dr. David Perlmutter - Preorder your copy of Dr. Perlmutter's new book today!  Grain Brain by Dr. David Perlmutter - Read about how your diet affects your brain health!  You've Been Pooping All Wrong by Dr. Trisha Pasricha - Learn about gut health and how to poop better!  Connect with Dr. David Perlmutter Website / Podcast / Facebook / Instagram  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 LMNT and Organifi.  Most people are underhydrated—and it's costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a free sample pack with any order at drinklmnt.com/model.  Make nutrition effortless—and actually enjoyable. Organifi's delicious, superfood blends help you boost energy, reduce stress, and feel your best every day. Get 20% off with code MODEL at organifi.com/model. 

I'm sure there are days when you sit there, holding your belly or wiping away tears before your period, wondering, “Why do I feel like this every month?”I'm sure because I've been there too, dealing with the mood swings, the spotting, and short cycles, along with advice that honestly just made me feel more overwhelmed.So friend, if you're experiencing at least one of these symptoms, this episode might be a breath of fresh air. I'm unraveling the progesterone mystery for you: what it is, why it matters, and how things like stress, sleep, and that rushed dinner are connected.You'll learn:How to tell if your progesterone is actually low, or just misunderstoodWhy timing matters so much when it comes to hormone testingWhat to focus on first if you want to support your body naturally (without adding 10 new things to your plate)I'm not here to tell you to try harder. I'm here to show you how small shifts (like more sleep) can make your body feel safe enough to do what it was designed to do.So grab your drink, hit play, and let's talk about what your body's been trying to tell you, and how you can start listening with compassion, not panic.MENTIONED IN THIS EPISODE:NEW Private Podcast - 3 Steps to Making Hormones WellNEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Breakfast GuideNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)Don't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

Dancing as a form of exercise, ritual, and connection has been a part of human behavior since the very beginning. Dancing is found in virtually all cultures because it is an integral part of human expression. On today's show, you're going to learn about the value dance can bring to your life.  Our guest on this episode of The Model Health Show is Ashley Everett. Ashley has worked as Beyoncé's lead dancer and dance captain for over 17 years. She's also worked on countless iconic projects and danced with many talented artists. Her new podcast, NDA: Next Destination Ahead with Ashley aims to share the important lessons she's learned throughout her career as a professional dancer.  In this interview, Ashley is sharing her history in dance, including how she found success in her career. She's sharing her personal health and fitness routine, and how it has improved throughout the years. If you're ready to learn more about the power of discipline and how to work toward your goals, this episode is for you!  In this episode you'll discover: How dance helped Ashley grow as a person and build discipline. (10:25) The connection between dance and leadership. (13:00) What Ashley learned from working closely with Beyoncé. (15:10) The importance of learning how to work with different personality types. (18:25) What Ashley's superpower is. (21:14) The physical challenges of being a professional dancer. (29:04) Why dance can be used as a form of communication. (33:40) How Ashley's approach to health and fitness evolved over time. (35:48) The critical lessons you can learn from making mistakes. (43:26) How Ashley got started as a dancer. (48:08) Items mentioned in this episode include: Beekeepersnaturals.com/model - Reinvent your medicine cabinet with clean, effective products powered by the beehive & backed by science with 20% off! NDA: Next Destination Ahead with Ashley - Listen to Ashley's new podcast!  Connect with Ashley Everett Instagram / YouTube  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.  Upgrade your medicine cabinet with powerful, science-backed remedies from the hive. Clean ingredients. Real results. Get 20% off and feel the difference at beekeepersnaturals.com/model. 

Did you know that implementing just one small habit, consistently, can help you build momentum toward your goals? On this episode of The Model Health Show, you're going to hear why you need better habits, and how the right habits can change your results. Whether you want to improve your health, strengthen your relationships, or uplevel your career, this episode is for you.   Today's guest, Jon Gordon is one of the top influential speakers of our time. He's served as a consultant to numerous CEO's, major league sports coaches, championship teams, and Fortune 500 leaders. Jon has authored 19 bestselling books about positivity, leadership, and mindset. His newest release, The Power of Positive Habits, is a groundbreaking guide to building a better and healthier version of yourself through simple, practical habits you'll actually do.  In this interview, you're going to hear some of the top lifechanging habits from The Power of Positive Habits, plus how to create habits that are easy to stick to. You're going to learn about the power of a gratitude walk, how to silence your negative inner thoughts, and how to remove the barricades that might be stopping you from implementing the habits you wish you had. I hope you enjoy this interview with the one and only, Jon Gordon!  In this episode you'll discover: Why habits are so valuable. (2:18) What happens if you hold onto your negative habits. (6:18) Why It can be so difficult to implement new habits. (8:44) What a gratitude walk is and how it can change your life. (9:59) How to become your greatest encourager. (13:10)  What “the Habit Before the Habit” is. (17:30)  Why you should create your own highlight reel. (23:19) How smiling more can change your neurotransmitters. (28:41)  Why the habit of lifting weights is so important. (33:40) The importance of being a lifelong learner. (43:43) Items mentioned in this episode include: Wildpastures.com/model - High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order. DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order. Becoming a Supple Leopard by Dr. Kelly Starrett - Read the ultimate guide to resolving pain and preventing injury! The Power of Positive Habits by Jon Gordon - Learn how to build the best version of yourself through positive habits!  Connect with Jon Gordon Website / Facebook / X / Instagram  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 Wild Pastures and LMNT.  High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order at wildpastures.com/model. Most people are underhydrated—and it's costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a free sample pack with any order at drinklmnt.com/model. 

How to Tell If You Have a Pelvic Floor Problem Fatigue, hormone balance, perimenopause, menopause, gut health, constipation, stress, and pelvic floor symptoms can all connect in ways many women never realize. Have you ever leaked when you laughed, coughed, sneezed, jumped, or worked out? Or felt pelvic heaviness, pressure, painful sex, constipation, or low back pain that no one can explain? These symptoms are common, but they are not something you have to live with. In this episode, I'm talking about how to recognize pelvic floor dysfunction, why it often shows up or gets worse during perimenopause and menopause, and why kegels are not always the answer. Your pelvic floor needs to be strong, flexible, and able to relax — and if it is too tight, more kegels can actually make things worse. I'll also explain how pregnancy, childbirth, estrogen decline, constipation, chronic stress, shallow breathing, and years of downward pressure can all affect pelvic floor health over time. Key Points From This Episode • The five signs of a pelvic floor problem — leaking, pressure, painful sex, constipation, and unexplained hip or low back pain. • Why perimenopause and menopause can make pelvic floor symptoms show up years after having children. • The surprising reason kegels may make symptoms worse if your pelvic floor is too tight. • How breathing, stress, constipation, and hormone balance all play a role. • Why pelvic floor physical therapy can be one of the most helpful, underused tools for women. The Bigger Takeaway Pelvic floor symptoms are not just an inconvenience. They can affect your bladder, bowels, sex life, exercise, confidence, digestion, and quality of life. If you've been leaking, avoiding workouts, crossing your legs when you sneeze, or wondering why things feel different in perimenopause or menopause, this episode will help you understand what may really be going on — and why there are real solutions. Hit play and listen in, because your pelvic floor may be the missing piece in your hormone balance, gut health, stress, and long-term wellness. WOMEN'S FUNCTIONAL HEALTH COACH CERTIFICATION PROGRAM- IS OPEN! OUR NEXT COHORT STARTS ON SEPTEMBER 29TH. If some part of you has been quietly wondering whether this could be your path, come find out. Learn more at: womensfunctionalhealth.org Browse the course catalog: https://go.megmill.com/wfhicoursecatalog Schedule a call with me: https://go.megmill.com/wfhicoursecatalog Women deserve more, and you can be the one to make real change, starting with your own life. Let's connect on Instagram for daily health tips at @drmegmill. This content is for educational purposes only and should not be taken as medical advice. Always consult with a healthcare professional before starting any new diet or exercise program. This podcast is for women entering perimenopause and beyond who are struggling with fatigue, brain fog, bloating, weight loss resistance, and unpredictable hormones. If you're dealing with exhaustion, low energy, brain fog, bloating, IBS, constipation, digestive discomfort, histamine issues, migraines, anxiety or hormone imbalances, this show is for you.  You'll learn how to support your metabolism, balance hormones naturally, beat IBS and bloating, and finally break through stubborn weight gain. Discover science-backed strategies to optimize digestion, improve gut health, and manage perimenopause symptoms and other hormonal imbalances—without restrictive diets or endless supplements. Whether it's addressing estrogen dominance, blood sugar balance, or adrenal fatigue, this podcast gives you the tools to take control of your health and feel vibrant again.  If you are enjoying the show, please subscribe and leave a review or share it with a friend.  If you listen to any of the following shows, we're sure you'll like ours too!  Pursuit of Wellness with Mari Llewellyn, Everyday Wellness with Cynthia Thurlow, Just Ingredients Podcast, Longevity with Nathalie Niddam, Wellness Mama, The Dr. Josh Axe Show, Ancient Health Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Hormone Solution with Karen Martel, The Dr. Hyman Show, The Thyroid Fixer with Dr. Amie Hornaman, Treated with Dr. Sara, Well Beyond 40 with JJ Virgin, Better! with Dr. Stephanie, Energized with Dr. Mariza

Quick question before we dive in: when's the last time you actually checked in with your body and asked, "Do I feel safe right now?"Not "am I busy" or "am I productive" or "did I check everything off my list." Just safe. Because here's what I know for sure after years of doing this work with women: you cannot have real hormone balance without your body feeling safe first. Not once you fix your gut or once life calms down. First.So today I'm handing you seven (make that eight) small, doable shifts you can start using this afternoon that tell your nervous system "hey, we're okay", so your hormones can stop bracing and start actually working.Here's a taste of what's inside this episode:The one prayer verse I go back to every time I feel unsafe, and why saying it out loud changes something in my bodyA gratitude trick involving fingernails that sounds silly until you try itWhy morning sunlight might be doing more for your hormones than anything in your supplement cabinetThe 20-second thing I put under my tongue when my emotions start spikingWhat "explosive movement" actually means and why it's nothing like another workout on your to-do listThe declaration I say out loud with my kids that's rewiring all our brains at the same timeI know some of these are going to sound almost too simple. You'll hear "walk outside" and think, come on Leisha, I know that already. Sure, maybe you know it. Have you done it today, though?This episode isn't another thing to add to your overwhelming list. It's proof, small and tangible, given to your body over and over, that it's allowed to soften. Your body is always paying attention. It notices if you're tense or loose, if you're holding your breath or letting it go, if you're stuffing a feeling down or actually giving it thirty seconds to exist. And it responds to all of it. Your hormones respond to all of it too.If you feel like you're doing everything right and your hormones are still all over the place, this might be the piece nobody's ever pointed you to. You can eat clean, take every supplement, track your cycle down to the day, and still feel like a wreck if your body never got the message that it's safe. I've watched this play out with client after client. I've watched it play out in my own house.There's a part in this episode where I admit that holding onto my emotions instead of feeling them is basically my default setting. If you pride yourself on being "fine" all the time, on holding it together and not making a big deal out of things, you'll probably recognize yourself here. This is a nudge to stop white knuckling through hard feelings and actually let them move.I also talk about why comfort isn't always the goal. I quote an old workout instructor yelling to get comfortable with being uncomfortable, and it applies here more than you'd think. Feeling safe doesn't mean feeling good every second. It means trusting yourself to survive the discomfort without falling apart. Once you feel that kind of safety, you notice its absence everywhere else.I say this more than once in the episode, and I mean it every time: you don't need all seven of these. Pick one. The salt under your tongue trick. Getting outside before you touch your phone. Saying "I am safe" out loud in your car before a hard conversation. Small shifts stack up on each other faster than you'd expect.And if you've ever felt like your hormones are some unsolvable mystery and your mood swings are just something to grit your teeth through every month, this episode hands you a completely different way to look at the whole thing.So here's my challenge for you. Pick one shift from this list, just one, and try it today before you even finish your coffee. Text a friend and tell her which one you picked. Then text her again in a week and tell her what changed. Sometimes the smallest promise, made out loud to another person, is what actually gets a shift to stick.MENTIONED IN THIS EPISODE:PMS To Peace Private PodcastNEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Breakfast GuideNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)Don't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

Chronic inflammation has become a pervasive health crisis, which can lead to a whole host of other health problems like cardiovascular disease, autoimmunity, cancer, diabetes, and more. And unfortunately, most people in our modern society don't understand the tools we can access to naturally reduce inflammation. Today, you're going to learn nutrition and lifestyle practices that can fight inflammation.  Today's guest is Dr. Shivani Gupta. She is an Ayurvedic practitioner and turmeric researcher who blends Ayurvedic and functional medicine to help women reduce their inflammation and balance their hormones for better energy and better health. Dr. Shivani is here on The Model Health Show to discuss the prevalence of chronic inflammation, the anti-inflammatory properties of spices like turmeric, and so much more.  You're going to learn about Ayurvedic principles, like doshas, Ama, Agni, and more. Dr. Shivani is sharing the healing power of spice and herbs, and other health practices you can implement for lower inflammation and a healthier body. I hope you enjoy this interview with the one and only, Dr. Shivani Gupta!  In this episode you'll discover: The family history that inspired Dr. Shivani to study inflammation. (6:09) How inflammation fuels diabetes and other chronic illnesses. (8:56) What percentage of Americans are suffering from inflammation-related diseases. (9:40) The difference between acute and chronic inflammation. (10:12)  What inflammaging is. (10:56) The role the gut plays in the health of your immune system. (12:26) What Ayurvedic medicine is, and its core principles. (18:59) How your digestive fire regulates your health. (23:45) What Ama is in Ayurveda. (27:00) The anti-inflammatory properties of turmeric and how to use it. (33:23) What a circadian walk is. (53:57) Items mentioned in this episode include: Organifi.com/Model - Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL. Fusionary Formulas - Use code MODELHEALTH - Save 15% on Dr. Shivani's turmeric blends and supplements! The Inflammation Code by Dr. Shivani Gupta - Read about Ayurvdedic practices to reduce inflammation!  Connect with Dr. Shivani Gupta Website / Podcast / Facebook / Instagram  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 Organifi. Make nutrition effortless—and actually enjoyable. Organifi's delicious, superfood blends help you boost energy, reduce stress, and feel your best every day. Get 20% off with code MODEL at organifi.com/model. 

Your fat cells play an important role in your body; they can store energy, provide protection for vital organs, and work within the endocrine system to secrete hormones. Emerging science suggests that today, our fat cells are working in overdrive by storing much more than excess calories.  On this episode of The Model Health Show, you're going to learn about what's hiding in your fat cells. You're going to discover how toxins like phthalates and air pollutants are rapidly accumulating in the human body. You're going to hear the latest studies on how these toxins are affecting human metabolism and hormone function.   Most importantly, we're going to cover the real, science-backed steps you can take to help your body process toxins. You're going to learn about your body's natural detoxification processes and how to best support them with diet and lifestyle habits. So click play and enjoy the show!  In this episode you'll discover: The science behind how adipose tissue is acting as a site of toxin accumulation. How toxin buildup in fat cells can lead to inflammation-related diseases. What obesogens are.  The link between phthalate exposure and rapid weight gain.   Which organs play a role in your body's natural detoxification process.  How fiber can help your body naturally expel toxins.  The number of fiber types to aim for in a week.  Why broccoli sprouts are especially potent for detoxification.  The role of sweating in the body's detoxification process.  How to support the process of autophagy.  Ways to source food without pesticides.  The importance of vetting your personal care products.  Items mentioned in this episode include: Boncharge.com/model - BON CHARGE is one of our favorite wellness brands for supporting recovery, sleep, and overall health. Their award-winning red light therapy products utilize clinically studied 660nm red light and 850nm near-infrared light frequencies to help optimize your body's natural recovery and repair processes. Get 15% off with code MODEL. Wildpastures.com/model - High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order. 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 BON CHARGE and Wild Pastures.  From red light therapy panels and face masks to full-body blankets, BON CHARGE makes it easy to incorporate science-backed wellness into your daily routine. Just 5–10 minutes per day can help support better sleep, recovery, relaxation, and healthier-looking skin. Use code MODEL for 15% off storewide. Get 15% off with code MODEL at boncharge.com/model.  High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order at wildpastures.com/model.

Dr. Heather and I just did something we've never done on this podcast before. Can two hormone practitioners actually guess a client's gut test results just from her symptoms alone?That's the game we played on this week's episode, and honestly, neither of us knew if we'd end up looking brilliant or completely humbled. We took a real client case, someone newer to us who we barely knew yet, and we called our shots on her labs before opening a single result: just her age, her symptoms, and a peek at how she eats.Then we pulled up her actual GI-MAP and Full Monty panel live and found out exactly how close we got.It's part detective game, part science breakdown, part two friends arguing over bacteria names we can barely pronounce. We nerded out for almost forty minutes on one test, and it's one of my favorite episodes we've ever recorded.Here's what we get into:Why a client eating clean, whole foods can still be bloated, exhausted, and moody for a full week before her periodThe gut bacteria and mood connection that had Heather and me both going Wait, say that againWhat a low SigA marker can tell you about immune function, gut lining, and even fertilityWhy a history of constipation is one of the first things we flag before we even look at a testHow H. pylori and low stomach acid quietly sabotage digestion without you ever knowing it's happeningWhether our predictions actually matched her real results, or if one of us had to eat some serious wordsIf you've ever sat there staring at labs that say normal while your body is screaming otherwise, I made this one for you. Normal doesn't mean thriving. It just means you landed somewhere inside a range built for the general population, not built for you.This client's story is honestly so relatable it's almost funny. She's doing everything "right." Four eggs, good fats, whole foods, eating at home most nights. And she's still dealing with a full week of PMS symptoms before her period even shows up. Low energy. Irritability. Some days that dip into sadness she can't explain. If you've been there, wondering why doing all the right things isn't fixing how you feel, this episode walks through the actual why behind it.What made this one so fun (and honestly a little vulnerable for both of us) is that Heather and I had to commit to our guesses out loud before we had any idea if we were right. She'd say something like "I think Morganella is going to be high" and I'm sitting there going, nothing crazy, and then we just had to wait and see who got humbled first. Turns out guessing is a lot easier when your name isn't on the test.We talk through her gut bacteria levels, what butyrate actually does for your mood (it's more connected to how you feel emotionally than people realize), and how low good bacteria can quietly wear down your gut lining without a single obvious symptom pointing you there. We also break down beta-glucuronidase, which sounds intimidating but is really just the marker that tells you whether your body is clearing estrogen properly or pulling it back in for a rerun nobody asked for.Then there's the SigA conversation, which might be my favorite part of the whole episode. That one marker says so much about whether your immune system has any fight left in it, and it matters even more if you're trying to conceive. We really go there.What I love most about this episode is the reminder that you don't have to have sixteen different problems to explain why you feel off. A lot of the time it really is one or two things: bile flow, mineral depletion, a gut lining that needs some love, quietly running the whole show behind the scenes. Once you can actually see what's happening, the fix is usually a lot less complicated than you'd expect.So if you've been staring at your own "normal" results, feeling confused about why your body doesn't feel normal at all, or if you just want to sit in on two practitioners guessing, bickering a little, and geeking out over gut bacteria in real time, hit play.Guess along with us. See if your gut instinct beats ours.CONNECT WITH DR. HEATHER:WebsiteIG: @drheatherrhodesNEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Fix Your Breakfast Secret PodcastNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)Don't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

Shawn Stevenson On The Science of Family Meals, Oxytocin, and LongevityYour dinner table might be the most overlooked biohack in your house. This episode reveals the exact minimum dose of family meals that lowers a child's risk of obesity, the hormone your body releases every time you eat with people you love, and why teaching your kids to cook may protect their metabolism for life.Host Dave Asprey sits down with Shawn Stevenson, founder of The Model Health Show and author of the bestselling Eat Smarter Family Cookbook series. Shawn spent over two decades studying nutritional science and functional medicine after recovering from advanced degenerative disc disease at age 20, and he has become one of the most trusted voices in health media for turning peer-reviewed research into real-world family habits.Shawn and Dave break down the science of community eating, including new research on oxytocin, nervous system regulation, and metabolism that shows why sitting down together beats eating alone every time. They cover the four biological drives running your behavior, the connection between family culture and longevity, and how simple shifts like humming, breathwork, and intentional meals can support brain optimization and anti-aging at a cellular level. This conversation also dives into the five love languages hidden inside food, a bio-photon DNA experiment that reframes how energy moves between people, and the exact number of meals per week that changes a child's health trajectory.You'll Learn:The minimum effective dose of family meals per week that lowers childhood obesity and disordered eatingHow oxytocin and a regulated nervous system change what happens at the dinner tableWhy teaching kids to cook protects their metabolism and prevents dependence on ultra-processed foodHow the five love languages show up in how you cook, serve, and share foodThe bio-photon DNA experiment that shows how human energy fields affect the world around youWhy culture is something your family creates, not just something you inheritHow humming and breathwork practices can shift your nervous system and even change your voiceDave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting-edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.Keywords: Shawn Stevenson, Dave Asprey, The Human Upgrade, biohacking, family dinner, family meals, community eating, longevity, functional medicine, oxytocin, nervous system regulation, childhood obesity, teaching kids to cook, five love languages, Model Health Show, Eat Smarter Family Cookbook, brain optimization, anti-aging, metabolism, nutrition science, mental health, family culture, healthy habits, minimum effective dose, human performanceThank you to our sponsors! -Gatlan | Book your free consultation at www.gatlan.com/DAVE-Timeline | Visit timeline.com/dave to learn more about Mitopure and get 20% off your first order for a limited time-iRestore | Reverse hair loss at www.irestore.com/DAVE and get exclusive savings on the iRestore Elite, use code DAVEResources: • Get My 2026 Clean Nicotine Roadmap | Enroll for free at https://daveasprey.com/2026-clean-nicotine-roadmap/ • Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today. • Danger Coffee: https://dangercoffee.com/discount/davetube • My Daily Supplements: SuppGrade Labs (15% Off) • Favorite Blue Light Blocking Glasses: TrueDark (15% Off) • Dave Asprey's BEYOND Conference: https://beyondconference.com • Dave Asprey's New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated • Join My Substack (Live Access To Podcast Recordings): https://substack.daveasprey.com/ • Upgrade Labs: https://upgradelabs.com See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If you want to change your reality, changing your surroundings can be a powerful motivator. In certain families and neighborhoods, the idea of ever creating a life outside of that environment can be hard to conceptualize. But as soon as you step outside that setting, your mindset and your ideas about what is possible begin to shift.  Our guest today is Dante Young. Dante is a professional cyclist from Los Angeles with a decade of experience across criterium, road, and track. He learned to race without traditional trajectories or training, and his growing presence in the cycling world inspires the next generation to find freedom, joy, and community in their career.  In this interview, Dante is sharing his story of becoming a professional cyclist, including the critical role that exposure played in shaping his views. You're going to hear about the importance of mentorship, the link between athleticism and creativity, and how sports can transform your mindset and your life. I hope you enjoy this interview with Dante Young!   In this episode you'll discover: How Dante got into professional cycling. (7:10)  The story that transformed Dante's grief into purpose. (8:50) Why Dante uses cycling as a stress relief technique. (16:45) What Dante's home life was like growing up. (19:55) The details of the underground bike scene. (27:09) Why mentorship is a critical driver of success. (34:34) What criterium racing is. (41:12)  The link between athleticism and creativity. (46:02) How cycling changed Dante's mentality on hardships. (48:07)  The value of spending time outdoors. (55:18) How sports can give you a new perspective. (1:00:28) Items mentioned in this episode include: DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order. Connect with Dante Young Instagram / YouTube 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 LMNT.  Most people are underhydrated—and it's costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a free sample pack with any order at drinklmnt.com/model. 

Brain fog, fatigue, and low energy can feel frustrating when you're already eating healthy. But what if your brain isn't asking for another supplement — what if it's asking for a missing color on your plate? In this episode, I'm talking about blue and purple foods and why they may be one of the most overlooked ways to support brain health, hormone balance, metabolism, and long-term memory. These foods contain anthocyanins, powerful plant compounds that help protect the brain from oxidative stress and support cognitive function. And for women in perimenopause and menopause, this matters even more because estrogen naturally helps protect the brain — and as estrogen changes, your brain needs extra support. What You'll Learn • Why brain fog can happen even when you eat healthy. • The color category most people are missing. • How blue and purple foods support memory, inflammation, and brain health. • Why this matters more during perimenopause and menopause. • The simple foods you can start adding this week. If you're dealing with fatigue, brain fog, hormone imbalance, digestive issues, IBS symptoms, weight loss resistance, or low energy, this episode will help you see how one simple daily shift can support your focus, energy, and future brain health. WOMEN'S FUNCTIONAL HEALTH COACH CERTIFICATION PROGRAM- IS OPEN! OUR NEXT COHORT IS STARTING SEPTEMBER 29! If some part of you has been quietly wondering whether this could be your path, come find out. Learn more at: womensfunctionalhealth.org Browse the course catalog: https://go.megmill.com/wfhicoursecatalog Schedule a call with me: https://go.megmill.com/wfhicoursecatalog Women deserve more, and you can be the one to make real change, starting with your own life. Let's connect on Instagram for daily health tips at @drmegmill. This content is for educational purposes only and should not be taken as medical advice. Always consult with a healthcare professional before starting any new diet or exercise program. This podcast is for women entering perimenopause and beyond who are struggling with fatigue, brain fog, bloating, weight loss resistance, and unpredictable hormones. If you're dealing with exhaustion, low energy, brain fog, bloating, IBS, constipation, digestive discomfort, histamine issues, migraines, anxiety or hormone imbalances, this show is for you.  You'll learn how to support your metabolism, balance hormones naturally, beat IBS and bloating, and finally break through stubborn weight gain. Discover science-backed strategies to optimize digestion, improve gut health, and manage perimenopause symptoms and other hormonal imbalances—without restrictive diets or endless supplements. Whether it's addressing estrogen dominance, blood sugar balance, or adrenal fatigue, this podcast gives you the tools to take control of your health and feel vibrant again.  If you are enjoying the show, please subscribe and leave a review or share it with a friend.  If you listen to any of the following shows, we're sure you'll like ours too!  Pursuit of Wellness with Mari Llewellyn, Everyday Wellness with Cynthia Thurlow, Just Ingredients Podcast, Longevity with Nathalie Niddam, Wellness Mama, The Dr. Josh Axe Show, Ancient Health Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Hormone Solution with Karen Martel, The Dr. Hyman Show, The Thyroid Fixer with Dr. Amie Hornaman, Treated with Dr. Sara, Well Beyond 40 with JJ Virgin, Better! with Dr. Stephanie, Energized with Dr. Mariza Snyder. 

Many prescription drugs come with a whole host of nasty side effects. But every once in a while, scientists discover that certain medications can unintentionally lead to benefits unrelated to the illness or condition they were originally designed to treat. Today, you're going to learn about the newest example of this phenomenon.    Our guest, Dr. William Li, is a physician, scientist, and New York Times bestselling author. He's back on The Model Health Show for a fascinating discussion on the unintended side effects of GLP-1 medications. You're going to hear the latest science on how taking GLP-1 medications can impact cancer rates, cancer recurrence, and so much more.  In this conversation, you're going to learn about the history of weight loss drugs like GLP-1s. You'll learn the science behind how they work, as well as their positive and negative side effects. Specifically, Dr. Li is sharing cutting-edge science on the complex relationship between cancer and GLP-1s. You'll hear the three ways that GLP-1s can improve cancer outcomes, plus how to support your body's natural GLP-1 production. I hope you enjoy this conversation with Dr. William Li!  In this episode you'll discover: The side effects of GLP-1 medications. (3:32) Why GLP-1 medications were created and how their use has evolved. (5:18) What a Gila monster is and what is has to do with GLP-1s. (7:27) The interesting history of weight loss drugs. (10:14)  How many Americans have used or are using GLP-1s. (11:42) The effect that GLP-1s have on cardiovascular health. (12:53) What angiogenesis is and its relationship to GLP-1 receptors. (14:11)  The four types of cancer that GLP-1s can prevent from spreading. (18:53)  How GLP-1s reduce rates of cancer recurrence. (20:44) The preventative effect of GLP-1s on breast cancer. (24:16) Why medications and their side effects are nuanced. (26:02) How fat cells function like an organ. (35:53) What this new science can teach us about how our bodies work. (42:00) The importance of having healthy gut bacteria. (51:49) How to support your body's natural GLP-1 production. (55:49) The health benefits of cacao. (1:00:17) Items mentioned in this episode include: Peluva.com/model - Most shoes weaken your feet—these rebuild them. Peluva barefoot shoes are designed to restore natural movement, improve strength, and support long-term health. Get 15% off with code MODEL. Piquelife.com/model - Doctor-approved, cutting-edge solutions for your head-to-toe health and beauty transformation. Get exclusive savings on bundles & subscriptions. Eat to Beat Disease by Dr. William Li - Read the New York Times Bestseller!  Eat to Beat Your Diet by Dr. William Li - Learn how to heal your metabolism!  Connect with Dr. William Li Website / Facebook / Instagram / YouTube 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 Peluva and Pique.  Most shoes weaken your feet—these rebuild them. Peluva barefoot shoes are designed to restore natural movement, improve strength, and support long-term health. Get 15% off with code MODEL at peluva.com/model. Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model. 

Ever notice how the second you say "why is this happening to me," your whole body tenses up like something bad is about to go down?Today I have Tessa Romero as my guest and we talked about some emotional/mental root causes of hormone imbalances AND feeling misaligned in your motherhood. We talked about the victim mentality. Not in a "just think positive" way. In a "your nervous system is reading this as danger and your hormones are paying the price" way.Tessa has four kids under 8 and has coached women through infertility, cancer treatment, every kind of hormone chaos you can think of. She broke down exactly how the stories we tell ourselves about our circumstances, yes, including our hormone symptoms, keep our body stuck in survival mode. Here's what we cover:The four red flags that mean you're in victim mentality right now, even if you'd never label it that wayWhy your body treats "this is happening TO me" the same way it treats a real threatWhat you're actually getting out of staying stuck, and why that question changes everythingA simple phrase Tessa uses with her own kids that instantly de-escalates a meltdown, hers or theirsWhy "become over outcome" might be the single most important mindset shift for anyone trying to get pregnant, heal hormonally, or just feel like themselves againThe real difference between strength and pride, and why most of us have been mixing them up for yearsSo why does any of this matter for your hormones? Fair question, I asked her the same thing.When you feel stuck, like life is happening to you and you have zero say in it, your nervous system doesn't know the difference between "my toddler is losing it in Target" and an actual emergency. It reads that low-grade, all-day feeling of powerlessness as danger. And when your body thinks it's in danger, hormone production is not the priority. Safety is. So all that energy your body would normally spend making progesterone or regulating your cycle gets rerouted into survival mode instead.This is why you can be eating right, taking your supplements, sleeping decently, and still feel like your hormones are working against you. If your mind is stuck in a story where everything is happening TO you, your body is stuck right there with it.One thing Tessa said stopped me mid-sentence. The victim mentality is always trying to get something good. Attention, help, recognition, nurturing. We're not bad people chasing bad things; we just picked a rough way to go get them. Which means the fix isn't shame, it's redirection. You still get to want those things. You just get to ask yourself, "who do I want to be while I go get them?"That reframe alone took the shame out of it for me, and I think it will for you too.We also got into marriage, obviously, because where else would this conversation go? That moment where your husband says something, you go cold and silent, and you're just waiting for him to notice and apologize? Tessa calls it out with so much love and humor, and shares what her husband does instead when she raises her voice. If you've ever felt like your hormone symptoms are just something happening to you, something you have no say in, this episode hands you a completely different way to look at it. And a few small phrases that actually shift how your body responds to stress.Your symptoms are real, but how you relate to them, whether you're the victim of your body or you're someone learning your body, changes how you show up while you heal.Grab your coffee and give this one a real listen, maybe even twice. Tessa also shares where to find her Yes Family Flipbook if you want practical scripts to use at home too.And if you catch yourself thinking "well that explains a lot" somewhere around minute twenty, text that part to a friend who needs to hear it too.CONNECT WITH TESSA:Yes Family FlipbookWebsiteThe Momset PodcastNEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Fix Your Breakfast Secret PodcastNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)Don't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

Stress is a common and natural part of life. We all are going to encounter pressure at work, friction in our relationships, and a whole host of other obstacles that can test us mentally and emotionally. And the key to dealing with stress in a healthier way is to build your mental strength and resilience.   Amy Morin is a psychotherapist, speaker, and bestselling author. She's joining us on this episode of The Model Health Show to share insights from her new book, The Mental Strength Playbook. You're going to learn about science-backed tools that can help you enhance your performance, avoid burnout, and excel in high-stress situations.   In this interview, you're going to learn about changing your mindset and shifting your physiology with simple strategies. Amy is sharing the biggest misconception about mental strength, how to build confidence and gain insight on your problems, and so much more. Most importantly, you're going to learn how to build a set of tools that work for your personal preferences. If you're ready to thrive under pressure, click play on this episode of The Model Health Show!    In this episode you'll discover:  What the biggest misconception about mental strength is. (4:15)   The motivation for creating a playbook for dealing with stress. (7:26)  What it means to change the channel in your brain. (9:59)  How changing your environment can stop rumination in its tracks. (14:05)  Why activating your vagus nerve can calm you down, and simple ways to do it. (16:35)  How to get psychological distance from your problems. (25:50)  What it means to question your question. (29:26)  How writing down your problems can help you cope better. (33:21)   The lived experience that inspired Amy to help others with mental strength. (37:26)   What a confidence catalyst is. (45:50)  How to create a victory vault to help you gain perspective. (49:55)   Why dread and curiosity cannot coexist. (56:35)   Items mentioned in this episode include:  Piquelife.com/model - Doctor-approved, cutting-edge solutions for your head-to-toe health and beauty transformation. Get exclusive savings on bundles & subscriptions.  Organifi.com/Model - Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL.  The Mental Strength Playbook by Amy Morin - Learn 50 tools to cope with stress!   The Secret of Becoming Mentally Strong - Watch Amy Morin's TedxTalk!   Connect with Amy Morin Website / Podcast / Instagram   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 Pique and Organifi.   Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model.   Make nutrition effortless—and actually enjoyable. Organifi's delicious, superfood blends help you boost energy, reduce stress, and feel your best every day. Get 20% off with code MODEL at organifi.com/model.  

Chronic pain has become a widespread public health crisis, which has led to a whole host of other problems like mental health issues, substance abuse, disability, and more. If you've ever dealt with persistent or recurring pain, you know how frustrating it can be to look for answers without finding relief. Today, you're going to learn about an innovative approach to treating chronic musculoskeletal injuries.  Our guest, Dr. Chris, Stepien, is the founder of Barefoot Rehabilitation Clinic, a premier chronic pain clinic that specializes in Adhesion Release Methods. He's here on The Model Health Show for an enlightening conversation on the root causes of chronic pain, adhesions, and how to find relief from pain once and for all.  In this interview, you're going to learn about Dr. Stepien's personal and professional experience with adhesion release. You're going to learn how to identify if you're dealing with musculoskeletal pain, what treatment for adhesions is like, and so much more. If you're looking for more tools to treat pain, I know you're going to love this interview with Dr. Chris Stepien!  In this episode you'll discover: How many people in the US struggle with chronic pain. (5:12)  The definition of chronic pain. (5:31) How adhesion release helped Dr. Stepien with his pain. (7:03) The four diagnostic buckets of chronic pain. (10:58)  My personal experience with Adhesion Release Methods. (16:36) The connection between nerves and stored emotions. (20:16) How adhesions can form in the body. (24:00) The difference between trigger points and adhesions. (25:06) What peripheral nerve entrapments are. (26:30) How movement can aid in healing. (27:50) A way to tell if your pain is musculoskeletal in origin. (38:55)  What the process of treating adhesions is like. (40:34) The types of pain that adhesion release can help with. (45:43) Items mentioned in this episode include: Paleovalley.com/model - Reclaim vibrant health with nutritional food and supplements that prioritize nutrient density and get 15% off your order. Boncharge.com/model - BON CHARGE is one of our favorite wellness brands for supporting recovery, sleep, and overall health. Their award-winning red light therapy products utilize clinically studied 660nm red light and 850nm near-infrared light frequencies to help optimize your body's natural recovery and repair processes. Get 15% off with code MODEL. Adhesionreleasemethods.com - Become an expert at treating chronic pain symptoms! Findanadhesionprovider.com - Find a provider who specializes in adhesion release!  Grit Bar - Buy Dr. Stepien's myofascial tool! Connect with Dr. Chris Stepien Website / Instagram / YouTube  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 Paleovalley and BON CHARGE. If you're serious about real health, it starts with real nutrition. Paleovalley delivers nutrient-dense foods and supplements designed to help you feel stronger, more energized, and fully alive. Get 15% off your order at paleovalley.com/model. From red light therapy panels and face masks to full-body blankets, BON CHARGE makes it easy to incorporate science-backed wellness into your daily routine. Just 5–10 minutes per day can help support better sleep, recovery, relaxation, and healthier-looking skin. Use code MODEL for 15% off storewide. Get 15% off with code MODEL at boncharge.com/model. 

Have you ever hit a season so hard that you genuinely forgot what feeling okay even feels like?That's been my last two  years, and today I'm finally sitting down to tell you the real version. Not the polished, wrapped-up-with-a-bow version. The actual one. The version where my nervous system was on fire for a full year straight, where sleep became a stranger, and where even a four-year-old doing normal kid things felt dangerous. My son has had some incredibly scary, recurring health events and nothing can really prepare you for what life is like when you're always on high alert in this way. Here's the part that still humbles me. I'm a nurse. I coach women on hormones and nervous system regulation for a living. This is literally what I teach. And I still watched my own cortisol shoot through the roof, my sleep completely fall apart, and PMS symptoms show back up that I hadn't dealt with in years. So, if you've ever felt like you know all the "right" things and your body is still falling apart anyway, I want you to know I get it, deeply.Here's what I'm walking you through in this episode:What actually happened with my son that turned our world upside down, including the moment in an airport that I'll never forgetThe specific hormone and cortisol shifts that happen when your body thinks there's an emergency every single second, and why "just relax" is the least helpful advice anyone can give youThe one belief that kept me moving forward even on the days I had absolutely nothing left to giveWhat I did consistently well during the hardest year of my life, and what completely fell apart (hint, it's simpler than you'd think)Why my symptoms came back even though I know all the protocols, and what that taught me about the limits of supplements and testingWhat replenishing actually looks like now, and why I'm choosing to do it slowly on purposeThis episode isn't here for sympathy. It's here because I know so many of you are in your own survival season right now, whether that's a sick child, a hard marriage season, a business falling apart, or just life piling on faster than you can process it.And I want you to know what's actually happening in your body when that happens, because knowing it changed everything for me.Here's what nobody talks about enough. You can have every credential, every resource, a husband who's also a nurse, a mom who shows up to sit with you when you're too scared to be alone, and a whole community rallying around you, and there still comes a point where none of that is enough to fix what's happening.That was one of the most disorienting parts of this whole season for me, realizing that all my knowledge and all my support could not fix what was happening to my son. I had to learn how to hold onto faith AND expertise at the same time, without either one canceling the other out.For a full year, I don't think I felt safe for one single stretch of time. Even when I tried to take a nap or step into another room by myself, part of me was still listening, still waiting for the next thing to go wrong. And if you've ever lived in that kind of alert mode, even for a few weeks, you already know what it does to the body. Your minerals get depleted fast. Sleep becomes nearly impossible even when you're exhausted. Your gut and your hormones stop getting the message that it's safe to function normally, because as far as your nervous system is concerned, there's an emergency happening at all times.I watched this play out in my own body in real time, which was humbling in a very specific way, because I've built my whole career around helping other women avoid exactly this. PMS symptoms I hadn't dealt with in years came right back. My sleep, which used to be one of my strong points (I used to brag about being a great sleeper, if you can believe that), fell apart completely. There's something so vulnerable about watching your body do the exact thing you coach other people out of.I'm walking you through what I did right during the hardest stretch (eating real food and staying connected to people mattered more than I realized) and what slipped, because sleep and consistent eating were the first things to go when survival mode took over. I think you'll recognize a lot of yourself in both lists.And now that we're finally coming out the other side, I'm sharing exactly what replenishing looks like for me these days. It's not a fancy supplement stack or some rigid new protocol. It's prioritizing sleep even when part of me still wants to stay up late just to enjoy the quiet. It's speaking life over myself even on days I don't fully believe it yet. It's rebuilding my mineral levels through food first. And it's actively choosing joy again instead of just waiting for it to eventually show back up on its own.If your body has been holding onto stress you haven't fully named yet, or if you're deep in a season where survival is genuinely the goal and healing feels far off, I made this one for you. Hit play on your next school run, your grocery run, or whatever it is you're doing today, because I think you needed to hear this.NEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Fix Your Breakfast Secret PodcastNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)Don't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

If you want to tap into your highest capacities, utilizing the power of your breath is an often-overlooked practice. Being intentional and mindful of the way you're breathing can help you perform better, reduce your risk of injuries, and enjoy your movement practices. On today's show, you're going to learn about how to optimize your breathing during exercise.  Nsima Inyang is a fitness coach who is an expert in the realms of elite-level powerlifting and Brazilian Jiu-Jitsu. Today, he's back on The Model Health Show to talk about the power of breath for athletes, the importance of building a broad movement practice, and how to build your capacities. You're going to take away so many valuable insights, like how to improve your level of control, how to find ease during stressful situations, and so much more.  No matter what type of training you enjoy, Nsima is going to share powerful ways to improve your performance and tap into the power of your breath. If you're ready to become more physically literate and build a well-rounded movement practice, click play and enjoy the show!  In this episode you'll discover: Why you need to practice multiple types of movement. (8:40) What it takes to become a stronger, more capable human being. (9:22) The problem with associating pain with aging. (13:34) How bringing novelty to movement can improve your awareness. (13:57) Why you should not put limits on yourself. (16:18) The role of breathing during strength training. (18:01) What the value of bouncing is, and how to add it into your routine. (19:27) Specific practices that can help you improve your level of control. (20:49) What flow is. (22:14)  The importance of building your ability to do multiple things at once. (27:22) How to control your breath during different activities and interactions. (28:33) The benefits of nasal breathing during exercise. (31:42) How your lactate threshold can impact endurance. (37:35) The power of isometric exercises. (47:40) What it means to find ease during difficult tasks. (1:00:10) How dance, rhythm, and athleticism are connected. (1:08:02) What rope flow is. (1:12:05) Items mentioned in this episode include: Paleovalley.com/model - Reclaim vibrant health with nutritional food and supplements that prioritize nutrient density and get 15% off your order. DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order. Breathe by Rickson Gracie - Read about the mind-body connection in martial arts! The 7 Postures by Kadour Ziani - Learn mobility practices for better performance!  The Oxygen Advantage by Patrick McKeown - Learn proven breathing practices!  Skool.com/thestrongerhuman - Join Nsima's community!  Connect with Nsima Inyang Website / Podcast / Instagram / YouTube  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 Paleovalley and LMNT.  If you're serious about real health, it starts with real nutrition. Paleovalley delivers nutrient-dense foods and supplements designed to help you feel stronger, more energized, and fully alive. Get 15% off your order at paleovalley.com/model. Most people are underhydrated—and it's costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a free sample pack with any order at drinklmnt.com/model. 

Everyone is trying to optimize their health with trackers, supplements, morning routines, and biohacking tools, but sometimes the basics are still the biggest needle-movers. In this episode, we unpack why sleep, stress, relationships, food quality, and even walking may matter more than the latest wellness trend. We dive deeper into this in the Habits & Hustle Podcast with Shawn Stevenson. We also chat about melatonin, sleep quality, wearables, fat loss, protein, weighted vests, GLP-1s, and why your relationships may be the most underrated longevity hack. Shawn Stevenson is the host of The Model Health Show, one of the top-rated health podcasts. He is the author of Sleep Smarter, which became an international bestseller and has been translated into more than 20 languages. He is also the author of Eat Smarter and the Eat Smarter Family Cookbook. What's Discussed: (02:11) How Shawn Stevenson wrote one of the first bestselling books on sleep before it became a wellness trend. (03:08) Why sleep was the missing factor for clients who were doing everything “right” but not seeing results. (04:20) How morning exercise can help reset your cortisol rhythm and improve sleep quality. (09:29) What people misunderstand about melatonin and why taking more is not always better. (22:16) Why waking up in the middle of the night is not always a problem. (27:28) Are wearables actually improving your health or making you more neurotic? (37:04) Why your relationships may be the number one factor in longevity. (48:19) How sleep deprivation can make you lose muscle instead of body fat. (55:16) Why calories matter, but food quality changes what your body does with them. (1:18:14) The weighted vest study that explains why gravitational loading may help prevent weight regain. Thank You to Our Sponsors! Momentous: Ready to try supplements that actually do what they claim? Head to livemomentous.com and use code JEN for 35% off your first subscription.  Therasage: Visit therasage.com and use code JEN to get 15% off your order. Your skin deserves this level of care. Magic Mind: Head over to magicmind.com/jen and use code JEN at checkout. AirDoctor: Head to AirDoctorPro.com and use promo code HUSTLE to get up to $300 off today! AirDoctor comes with a 30-day money back guarantee, plus a 3-year warranty (an $84 value) FREE! Kion: Visit getkion.com/habits for 20% off. Pique: Go to piquelife.com/jenniferrsd to get 20% off for life plus free gifts Prolon: Prolon is offering listeners 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift. Manna Vitality:Try it now by using code Jennifer20 at mannavitality.com  Rho Nutrition: Go to RhoNutrition.com and try Rho's Liposomal Glutathione. Use code JEN20 for 20% off sitewide. Find more from Jen Cohen:  Website: jennifercohen.com Instagram: @therealjencohen Books: jennifercohen.com/books Speaking: jennifercohen.com/speaking-engagements Find more from Shawn Stevenson  Website: themodelhealthshow.com Instagram: @shawnmodel YouTube: @TheShawnModel LinkedIn: Shawn Stevenson Facebook: The Model Health Show Podcast: The Model Health Show Book: Eat Smarter Family Cookbook: 100 Delicious Recipes to Transform Your Health, Happiness, and Connection

Fatigue can feel confusing when you're getting sleep but still waking up tired, irritable, foggy, or emotionally drained. If you're a high-achieving woman juggling work, family, stress, hormones, gut health, and the mental load of "doing it all," this episode will help you understand why your exhaustion may be about more than sleep. In this conversation, I'm joined by Dr. Nikia Smith, a board-certified anesthesiologist who has experienced burnout twice. We talk about the slow build of burnout, why so many women miss the early signs, and how chronic stress can impact energy, hormone balance, metabolism, digestion, brain fog, and weight loss resistance. In this episode, you'll hear: • Why fatigue that sleep doesn't fix may be a sign of emotional and nervous system overload. • The early "simmering pot" signs of burnout high-achieving women often ignore. • How irritability, decision fatigue, and autopilot living can signal deeper exhaustion. • Why self-care alone is not enough without boundaries, values, and support. • How learning to say no and delegate can help protect your energy and health. This episode is for the woman who looks like she has it all together but feels depleted behind the scenes. If you've been blaming yourself for low energy, brain fog, stress, digestive issues, or hormonal imbalance, this conversation will help you see your fatigue differently — and understand what your body may be trying to tell you. Where to find Dr. Nikia Smith: Website: https://sheisfireforged.com/IG: @nikiasmithmd   WOMEN'S FUNCTIONAL HEALTH COACH CERTIFICATION PROGRAM- IS OPEN! If some part of you has been quietly wondering whether this could be your path, come find out. Learn more at: womensfunctionalhealth.org Browse the course catalog: https://go.megmill.com/wfhicoursecatalog Schedule a call with me: https://go.megmill.com/wfhicoursecatalog Women deserve more, and you can be the one to make real change, starting with your own life. Let's connect on Instagram for daily health tips at @drmegmill. This content is for educational purposes only and should not be taken as medical advice. Always consult with a healthcare professional before starting any new diet or exercise program. This podcast is for women entering perimenopause and beyond who are struggling with fatigue, brain fog, bloating, weight loss resistance, and unpredictable hormones. If you're dealing with exhaustion, low energy, brain fog, bloating, IBS, constipation, digestive discomfort, histamine issues, migraines, anxiety or hormone imbalances, this show is for you.  You'll learn how to support your metabolism, balance hormones naturally, beat IBS and bloating, and finally break through stubborn weight gain. Discover science-backed strategies to optimize digestion, improve gut health, and manage perimenopause symptoms and other hormonal imbalances—without restrictive diets or endless supplements. Whether it's addressing estrogen dominance, blood sugar balance, or adrenal fatigue, this podcast gives you the tools to take control of your health and feel vibrant again.  If you are enjoying the show, please subscribe and leave a review or share it with a friend.  If you listen to any of the following shows, we're sure you'll like ours too!  Pursuit of Wellness with Mari Llewellyn, Everyday Wellness with Cynthia Thurlow, Just Ingredients Podcast, Longevity with Nathalie Niddam, Wellness Mama, The Dr. Josh Axe Show, Ancient Health Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Hormone Solution with Karen Martel, The Dr. Hyman Show, The Thyroid Fixer with Dr. Amie Hornaman, Treated with Dr. Sara, Well Beyond 40 with JJ Virgin, Better! with Dr. Stephanie, Energized with Dr. Mariza Snyder. 

Stress is a natural part of life that we all have to navigate. But how you respond to stressors in your life can make a big difference in how you feel and how you operate in the world. On today's show, you're going to learn powerful tips and exercises you can do to build your stress resilience.   Today's guest, Dr. Jenny Taitz, is a clinical psychologist and author. Her newest book, Stress Resets, contains evidence-based techniques for turning the dial down on stress. And today, she's here on The Model Health Show to discuss practical, proven ways to manage stress for a healthier mind and body.   You're going to learn how to improve your stress mindset, calm your physiology, and how to build a stress management toolkit that works for your individual preferences and habits. Whether you're dealing with a small stack of everyday stressors or big life-changing stress, these techniques will help you calm your mind and shift your perspective. I hope you enjoy this interview with the one and only Dr. Jenny Taitz!   In this episode you'll discover:  What percentage of physician visits are for stress-related illnesses. (1:02)  The #1 word people use to describe the year 2026. (5:11)  How stress impacts mortality rates. (5:25)  What a stress reset is. (7:18)  The importance of improving your stress mindset. (8:23)  How to effectively treat panic attacks. (9:57)  What the acronym TIPP means. (13:37)  The pros and cons of medication for stress-related mental health issues. (25:11)  How noticing your state of mind can help you better handle stressful situations. (29:29)   The surprising tactic that can stop rumination in its tracks. (33:23)  What body resets are and some examples. (38:32)  Why simply taking a walk can improve your stress resilience. (47:08)  The power music can have on your anxiety levels. (51:28)  How to build your own hope kit. (54:35)  Items mentioned in this episode include:  Paleovalley.com/model - Reclaim vibrant health with nutritional food and supplements that prioritize nutrient density and get 15% off your order.  Wildpastures.com/model - High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order.  Stress Resets by Dr. Jenny Taitz - Get your copy of the book right here!  Stress Resets, the Ultimate Mental Health Hack - Watch Dr. Taitz's Ted Talk!   Weightless by Marconi Union - Hear the song proven to reduce anxiety!  Connect with Dr. Jenny Taitz Website / X / Instagram   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 Paleovalley and Wild Pastures. If you're serious about real health, it starts with real nutrition. Paleovalley delivers nutrient-dense foods and supplements designed to help you feel stronger, more energized, and fully alive. Get 15% off your order at paleovalley.com/model. High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order at wildpastures.com/model. 

What if the anxiety, rage, crying, and exhaustion before your period are not just “hormones being hormones,” but are actually showing you where your body needs support long before your period starts?You've tried the supplements. You cleaned up your food. Maybe you've tried medication, tracked your cycle, worked on your mindset, and done so many of the “right” things. And still, one to two weeks every month, it feels like someone flipped a switch.One part of the month, you feel like yourself - you can handle life, enjoy your family, and think clearly. And then the luteal phase hits, and suddenly everything feels heavier. You're irritated, anxious, crying, snapping, craving carbs, not sleeping well, and wondering why this keeps happening when you're trying so hard.So, in this episode, I'm putting the whole picture together for you.I'm walking you through what's actually happening in your body with PMS and PMDD. You'll understand why your luteal phase can feel so intense, why your symptoms are not a personality flaw, and what they are trying to show you about progesterone, cortisol, minerals, blood sugar, and the way your body is handling stress.I want this episode to feel like someone finally slowed down and explained in plain language what's been happening in your body.Here's what I'll get into:Why PMS and PMDD can make you feel like a completely different person, sometimes almost overnightWhat your luteal phase is trying to show you about the rest of your monthHow progesterone, allopregnanolone, and GABA affect your mood, patience, sleep, and ability to handle normal lifeWhy cortisol can steal from progesterone and keep your body in survival modeThe mineral pieces most women are missing, especially magnesium, sodium, and potassiumWhy blood sugar, breakfast, and consistency matter more than the next hormone trendLet's be really clear for a second. PMS symptoms like irritability, rage, breast tenderness, bloating, acne, painful periods, and feeling like you cannot handle your life are common, but they are not something you just have to accept forever.And if you've ever been told, “It's just your hormones,” or “That's normal,” or “Your labs look fine,” I want you to hear me. Your body is giving you information. Those symptoms are signals that something needs support, and once you understand the pattern, you can stop blaming yourself for it.Your cycle is not just your period. Your period is the end of a month-long hormone conversation your body has been having. So when things fall apart in the luteal phase, that is not random. That second half of your cycle is showing you what your body has been carrying all month long, and sometimes even the month before.One of the biggest pieces I talk about in this episode is progesterone. So many women think progesterone is the problem because they feel worse in the luteal phase, when progesterone should be higher. But progesterone is actually one of the hormones that helps you feel calm, steady, rested, and more like yourself.The problem comes when your body is not making enough progesterone, or when estrogen is not clearing well, or when your brain is extra sensitive to the normal hormone shifts before your period. That is where PMS and PMDD symptoms can get really intense.I also talk about cortisol, because this is where the “I'm doing everything right” woman can get stuck. If your body is getting signals all day long that life is not safe, from under-eating, skipping breakfast, running on coffee, over-exercising, not sleeping enough, emotional stress, or just living in constant go-mode, your body is going to prioritize survival.And when survival is the priority, progesterone gets pushed to the side.That is why safety is not just a cute nervous-system word. It is a biological requirement for making hormones well. Your body has to believe there is enough coming in before it will prioritize things like ovulation, progesterone, good sleep, healthy metabolism, stable mood, and smooth cycles.I also get into minerals in this episode, because this is such a missing piece for so many women. Magnesium gets talked about a lot, and yes, it matters. But magnesium does not work alone. Sodium and potassium matter too, and they are deeply connected to your stress response, energy, blood sugar, hormones getting into the cells, and your ability to feel steady instead of overwhelmed.Then there is blood sugar. If you are starting your day with coffee before food, skipping breakfast, eating something tiny, or going too long between meals, your body may be getting a stress signal before your day even gets stressful. And in the luteal phase, that matters even more because your body needs more support, not less.This is why random supplements, diet trends, fasting, cold plunging, and trying harder usually do not fix PMS long-term. Your body needs consistency. It needs food, minerals, sleep, sunlight, emotional safety, and a plan that fits your life as a busy mom.And I know that might sound simple, but simple is usually the part we skip because we think the real answer must be more advanced.If you've been stuck in the cycle of trying random things, feeling better for a minute, and then ending up right back in the same luteal phase spiral, this episode will help you zoom out and finally understand what your body has been asking for.So, take one step today that actually moves you forward. Listen to the episode, grab the breakfast mini podcast, or reach out about coaching so we can look at what is happening in your body and build a plan that makes sense for you.MENTIONED IN THIS EPISODE:Fix Your Breakfast, Fix Your Hormones Podcast CourseNEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Breakfast GuideNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)Don't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

If you want a stronger body, a more efficient brain, or just better health overall, your diet is one of the top levers you can pull to make a significant difference. The food you choose to eat has a powerful influence on your health outcomes. On today's show, you're going to learn about nutrition's impact on the human body.  On this episode of The Model Health Show, you're going to hear my interview from The Jesse Chappus Show (formerly The Ultimate Health Podcast), where I shared essential health information, like how your diet affects your genetic expression, and the science behind circadian medicine. You're going to hear my experience with fine-tuning my diet, implementing intermittent fasting, and more. This conversation dives into the problem with eliminating entire food groups and the future of circadian medicine for overall well-being. You're going to learn about how intermittent fasting can aid in fat loss and the power of personalized nutrition. Click play and enjoy the show!  In this episode you'll discover: How my relationship with food evolved throughout my career. (2:48) The science of nutrigenetics and nutrigenomics. (5:23) How adding to my diet (not restricting!) improved my gut health. (9:09) The value of both Western medicine and natural remedies. (13:21) Why your mindset plays an instrumental role in change. (18:31) How being open to change will serve you. (24:37) What circadian medicine is and why it matters. (26:01) The connection between sunlight exposure and cortisol levels. (28:17) How exercise timing can impact your sleep quality. (39:35) Why intermittent fasting can help you burn more body fat. (46:02) The science of fasting mimicking nutrients. (59:01) How coffee influences your brown adipose tissue. (1:03:10) The importance of maintaining muscle mass during the aging process. (1:12:05) What percentage of the average American's diet is ultra-processed foods. (1:19:42) Why omega-3 fatty acids are essential for brain health. (1:23:41)  Items mentioned in this episode include: DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order. Piquelife.com/model - Doctor-approved, cutting-edge solutions for your head-to-toe health and beauty transformation. Get exclusive savings on bundles & subscriptions. Sleep Smarter - Upgrade your sleep habits with my national bestselling book!  Eat Smarter - Read my national bestselling book for more nutrition tips!  The Jesse Chappus Show - Check out more of Jesse's interviews!  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 LMNT and Pique.  Most people are underhydrated—and it's costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a free sample pack with any order at drinklmnt.com/model.  Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model. 

Our incredible human bodies have the capacity to move and perform in a multitude of ways. But at the end of the day, what truly matters is having a resilient, capable body that allows us to do the things that we love. Today, you're going to learn how to improve your training for a better, more functional body.  Dr. Kelly Starrett is a physical therapist, coach, three-time New York Times and Wall Street Journal bestselling author, and the co-founder of The Ready State. His work helps everyday athletes build strength, mobility, and better movement patterns. Today, Dr. Kelly Starrett is back on The Model Health Show for a conversation on creating a well-rounded training plan, reframing pain, and how to train in a way that complements your life.  In this conversation, you're going to learn about the value of jumping, playing, and how to train for optimal performance. You'll also hear about using movement as medicine and how to self-assess your fitness. Dr. Kelly Starrett is a true expert in his field, and I know you're going to take away some valuable insights from this interview. Enjoy!  In this episode you'll discover: The importance of jumping for human health and longevity. (3:56) A few different ways to add jumping to your routine. (7:22) Why the gym is not the best place to create athletes. (9:36) The three waves of fitness. (14:03) How the advent of the internet changed fitness. (17:06) The forgotten magic of having a physical body. (22:18) How to use your warmup as an opportunity to play. (23:53) The best way to self-assess your body and your capacity. (30:00)  What the real goal of athleticism should be. (31:13) The value of building resiliency to injuries and life's challenges. (37:37) What pain actually is and what it can tell you about your body. (41:15) The highest calling of sport. (44:36) Items mentioned in this episode include: Boncharge.com/model - BON CHARGE is one of our favorite wellness brands for supporting recovery, sleep, and overall health. Their award-winning red light therapy products utilize clinically studied 660nm red light and 850nm near-infrared light frequencies to help optimize your body's natural recovery and repair processes. Get 15% off with code MODEL. Organifi.com/Model - Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL. Becoming a Supple Leopard by Dr. Kelly Starrett - Read the ultimate guide to resolving pain and preventing injury! Built to Move by Dr. Kelly Starrett and Juliet Starrett - Learn the ten essential habits for better mobility, strength, and quality of life! Connect with Dr. Kelly Starrett Website / Facebook / Instagram / YouTube  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 BON CHARGE and Organifi.  From red light therapy panels and face masks to full-body blankets, BON CHARGE makes it easy to incorporate science-backed wellness into your daily routine. Just 5–10 minutes per day can help support better sleep, recovery, relaxation, and healthier-looking skin. Use code MODEL for 15% off storewide. Get 15% off with code MODEL at boncharge.com/model.  Make nutrition effortless—and actually enjoyable. Organifi's delicious, superfood blends help you boost energy, reduce stress, and feel your best every day. Get 20% off with code MODEL at organifi.com/model. 

What if your progesterone problem has nothing to do with your hormones, and everything to do with your alarm clock? Stay with me. Your body steals progesterone to make cortisol every time you're stressed, physically or emotionally, and it does this without asking your permission, often before you've even gotten out of bed.In this episode, I'm going rapid-fire through a list of everyday habits that are quietly draining your progesterone production. This isn't a beginner list, and I admit I'm guilty of some of these too! These are the sneaky, "literally everyone does this" kind of habits that feel so normal you'd never think to question them, but your body absolutely notices every single one. So, if you get through this whole episode and somehow find that you don't identify with any of them, please message me, because I will be genuinely shocked.And this matters even if a baby isn't on your radar right now. Building good progesterone today is basically how you bank yourself a smoother perimenopause later, and that's a season I'd love for you to walk into feeling like yourself.Here's what I'm breaking down for you:Why your phone in the morning is priming your nervous system to be stressed for the rest of the day, and yes, switching to email counts just as muchThe real cost of always needing something in your ears, and what I noticed when I finally let myself sit in silence for five minutesWhat it actually means if you're waking up to pee at night, because "I drink a lot of water" probably isn't the full answerTwo light habits almost everyone gets wrong, one in the morning, one at night, and what they're quietly doing to your cortisol and progesteroneThe way you're eating lunch that's messing with your hormones, and it has nothing to do with what's on your plateWhy eating less can slow your metabolism and raise your cortisol, and why discipline has nothing to do with itSome of this stuff is so woven into our daily lives that it feels impossible to even question. My husband legitimately cannot understand why I bought an actual alarm clock instead of just using my phone, and I get it, it sounds a little extra. But once you hear why I made that switch, you'll probably want to make a couple of these same "extra" swaps too. Same goes for the friend who insists she sleeps fine even though she's up to pee twice a night, or the one who can't sit in her car for a five-minute drive without a podcast playing. We've all just normalized so much that our bodies are quietly screaming about it, and a lot of it has nothing to do with food or supplements at all.Here's the thing about progesterone: your body treats it like a luxury hormone. The second you're under any kind of stress - physical, mental, emotional, doesn't matter - your body will steal the raw materials meant for progesterone and use them to make more cortisol instead. So, if a few of these sound a little too familiar, that's not a coincidence. That's your body trying to tell you something.You do not need to overhaul all of these at once; please don't, that never sticks for anyone. Pick the one that hits you the hardest, give it a few consistent weeks, and just watch what shifts. Progesterone doesn't respond to perfection; it responds to consistency, and that's actually really good news.This episode is your permission to question the things you've just always assumed were part of being a busy woman. Hit play, and let's get into it.MENTIONED IN THIS EPISODE:PMS TO PEACE Private Podcast E279: These Emotional Patterns Are Keeping Your Hormones StuckNEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Breakfast GuideNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)Don't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

Our lifestyle choices can profoundly influence our everyday health as well as our long-term outcomes. And for better or for worse, daily health habits like diet and exercise can often become normalized within families and passed down through generations. Luckily, we hold the power to create this blueprint for our own families with intentional choices and behaviors.  On this episode of The Model Health Show, I'm sharing three valuable health and wellness lessons I learned from my grandmother. You're going to learn the science behind these valuable principles and how to put them into action for better health and connection.  We're going to cover essential habits like eating real food, spending time outdoors, and eating with your family. These principles will inspire you to create generational health for your family with realistic, science-backed lifestyle choices. I hope you enjoy this episode of The Model Health Show!  In this episode you'll discover: The importance of eating fresh, real food. (0:43) How your metabolism reacts to whole foods vs. processed foods. (4:03) The influence marketing has on our food choices. (7:19) What percentage of the average American child's diet is ultra-processed foods. (9:30) How the rates of childhood obesity have changed in recent decades. (10:41) A simple ratio you can use to eat more whole foods. (13:39) The importance of making food fun. (15:42) What we can gain from being in a natural environment. (24:30) Why you should mandate more outdoor time. (32:03) How shared family meals can improve health outcomes for your children. (38:02) The science behind how shared family meals can lower stress. (39:27) How many days per week you should aim to share a meal. (41:30) Items mentioned in this episode include: Wildpastures.com/model - High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order. Peluva.com/model - Most shoes weaken your feet—these rebuild them. Peluva barefoot shoes are designed to restore natural movement, improve strength, and support long-term health. Get 15% off with code MODEL. Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook! 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 Wild Pastures and Peluva.  High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order at wildpastures.com/model. Most shoes weaken your feet—these rebuild them. Peluva barefoot shoes are designed to restore natural movement, improve strength, and support long-term health. Get 15% off with code MODEL at peluva.com/model.

Most people know that sunlight exposure can help regulate your sleep or help boost your vitamin D levels, but did you know that a healthy dose of outdoor sun exposure can also influence your metabolism? Today you're going to learn about the powerful impact that light has on human health and longevity.  On this episode of The Model Health Show, Dr. Alexis Cowan is back for a conversation on the role that different light spectrums play in regulating human health and behavior. Dr. Cowan is a Princeton-trained PhD from Princeton from one of the top metabolism labs in the world. Her work is centered around the intersection of light, mitochondrial health, and biophysics.  In this interview, we're diving into the interesting science of how light sends signals to our biology. You'll learn how different light spectrums can affect your weight and appetite, influence your susceptibility to chronic illnesses, impact your eyesight, and more. This conversation is a fascinating look at the fundamental relationship between humans and the sun. I hope you enjoy this episode of The Model Health Show!  In this episode you'll discover: How our modern environment compares to ancestral conditions. (6:22) What different light inputs can signal to our biology. (8:53) The role of UV light for human health. (10:24) How UV light exposure impacts appetite regulation. (17:43) The dynamic relationship between clock genes and light inputs. (21:35) What the link between blue light and leptin is. (23:28) How sunlight exposure can affect your eye health. (32:22) A conversation on the link between sun exposure and skin cancer. (40:26) How to mitigate your risk of sunburn. (43:42) The role of melanin in the skin. (46:54) Best practices for healthy sun exposure. (52:46) How light exposure at night can influence your sleep quality. (1:04:31) Items mentioned in this episode include: DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order. Piquelife.com/model - Doctor-approved, cutting-edge solutions for your head-to-toe health and beauty transformation. Get exclusive savings on bundles & subscriptions. The Incubator - Subscribe to Dr. Cowan's book club! Connect with Dr. Alexis Cowan Website / Podcast / Instagram / X 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 LMNT and Pique.  Most people are underhydrated—and it's costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a free sample pack with any order at drinklmnt.com/model.  Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model. 

You can have zero cysts on your ovaries and still be diagnosed with PCOS. Wild, right? But that's exactly how loose this diagnosis really is.I sat down for this episode with Dr. Angela Potter, a PCOS and fertility specialist who works with women every day who hear the exact same thing I hear all the time: "Your labs are fine, here's Clomid, good luck."If you've been told you have PCOS, you've wondered if you might, or you've just been collecting random symptoms for years with nobody connecting the dots, this one's for you.Here's a glimpse of what we get into:Why PCOS can look completely different from one woman to the next, and why "one path for everyone" was never going to workThe "biological safety" signal your brain sends to your ovaries, and the everyday things that might be quietly sending the opposite signalWhy "your labs are fine" doesn't mean nothing's going on, and what that conversation usually missesWhy "just go low carb" is some of the most common PCOS advice out there, and why it can backfireWhat egg quality really has to do with timing, and why that matters before jumping into a medicated cyclePCOS stands for polycystic ovarian syndrome, and the name is a little misleading. You don't actually need cysts on your ovaries to have it. Doctors look at three things, called the Rotterdam criteria: ovulation issues, elevated androgens like testosterone (which can show up as acne, extra hair growth, or stubborn weight around your belly), and cysts on the ovaries. Two out of three of those, and that's your diagnosis.Here's where it gets interesting. Because PCOS is a syndrome and not one specific thing, three women can both technically "have PCOS" and look completely different. One might be dealing with insulin issues. Another might have an adrenal driver. Another might be dealing with inflammation. And yet the standard medical playbook treats all of these women the same way: a few rounds of ovulation induction medication, and if that doesn't work, on to IVF.Dr. Potter put it so well. She said the fertility algorithm for PCOS is linear, basically one path for everyone, and that path doesn't account for the fact that your PCOS and my PCOS could be driven by completely different things. No wonder so many women feel like the system is failing them. Because in a lot of ways, it is.So we went deeper into something I talk about all the time, which is that your hormones are never the whole story. Your estrogen and testosterone aren't just randomly out of whack for no reason. There's something underneath creating that picture, and a huge piece of it comes down to whether or not your body feels safe.Your brain is constantly scanning for threats, the same way it would have hundreds of thousands of years ago. If your body senses there isn't enough food coming in, or your blood sugar is all over the place, or your nervous system is stuck in stress mode, your brain's response is to shut down ovulation. Not because it's broken. Because it's trying to protect you.This is why so many women with PCOS get told to "just go low carb" or "just lose weight," and then feel even worse, or stay completely stuck. If your body is already in a stress response, restricting food sends an even louder signal that things aren't safe. The research doesn't actually back up low carb as the magic fix for PCOS, but it's everywhere, so women try it, it doesn't work, and then they think something is wrong with them. The advice was never built for your specific body in the first place.We also got into what happens when someone's told to do a medicated cycle without addressing any of this first. Your body might be saying "not safe to ovulate" for a real reason, and a medication can override that signal for one cycle, but it doesn't change the underlying picture. Dr. Potter talked about egg quality and how it takes about 90 days to develop a healthy egg. So if you go into a medicated cycle without those building blocks in place, you're already starting from behind. This isn't an anti-medication conversation. It's about giving your body what it needs first, so that if medication is part of your path, you're working with your body instead of against it.By the end of this conversation, so many things clicked into place for me, even with everything I already know about hormones. Grab your coffee, hit play, and let's get into it together.CONNECT WITH DR. POTTER:The PCOS Lab Podcast PCOS Ovulation Assessment Fix Your Breakfast, Fix Your Hormones Podcast CourseNEED HELP FIXING YOUR HORMONES? CHECK OUT MY RESOURCES:Breakfast GuideNourish Tracker - Discount code: HAPPILYHORMONALBook a FREE Hormone Strategy Call with meGrab your Happily Hormonal Quick Start GuideHormone Imbalance Quiz - Find out which of the top 3 hormone imbalances affects you most!Join Nourish Your Hormones Coaching for the step-by-step and my eyes on YOUR hormones for the next 4 months.Send us a text with episode feedback or ideas! (We can't respond to texts unless you include contact info but always read them)Don't forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.If you listen to any of the following shows, we're sure you'll like ours too! Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass

The most powerful longevity tool you have is not in a bottle or a needle. It's in the quality of your relationships. There's a body of data that's been saying this for decades. Yet, the wellness industry kept focusing on the other direction of wellness. Shawn knows this not only because he read it in a study but because he lived the opposite of what healthy relationships look like first and paid for it with his health. Shawn Stevenson is the host of The Model Health Show, the no.1 nutrition and fitness podcast in the United States, and the bestselling author of Sleep Smarter and Eat Smarter. He grew up in poverty in St. Louis, was told at 20 he had the spine of an 80-year-old, and rebuilt his health from scratch with no money, no access, and no roadmap for any of it. In this episode of Habits and Hustle, Shawn makes the case that we have been optimizing the wrong thing all along. Your culture, your community, and the quality of your relationships are what the largest longevity studies keep pointing to, and almost nobody in wellness is talking about it. He also gets into why GLP-1s and peptides are a shortcut to the wrong destination, what circadian medicine is about to change, and why the healthiest thing you can do today has nothing to do with your supplement stack. If you have ever felt like your circumstances were too far gone for health to even be possible, this episode was made for you. What's Discussed: 04:12 The hidden impact of sleep on metabolism and energy 09:35 Common habits that undermine long-term health 15:48 Practical strategies to improve recovery and resilience 20:55 Final thoughts on building sustainable daily habits Thank You to Our Sponsors! AirDoctor: Head to AirDoctorPro.com and use promo code HUSTLE to get up to $300 OFF today! AirDoctor comes with a 30-day money back guarantee, plus a 3-year warranty (an $84 value) FREE! Kion: Visit getkion.com/habits for 20% OFF Momentous: Ready to try supplements that actually do what they claim? Head to livemomentous.com and use code JEN for 35% OFF your first subscription. Therasage: Visit Therasage.com and use code JEN to get 15% OFF your order. Your skin deserves this level of care. Magic Mind: Head over to magicmind.com/jen and use code JEN at checkout. Prolon: Prolon is offering listeners 30% OFF sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit prolonlife.com/JENNIFERCOHEN and use the code JENNIFERCOHEN to claim your discount and your bonus gift. Rho Nutrition: Go to RhoNutrition.com and try Rho's Liposomal Glutathione. Use code JEN20 for 20% OFF sitewide. Manna Vitality: Try it now by using the code Jennifer20 at mannavitality.com. Find more from Jen Cohen:  Website: jennifercohen.com Instagram: @therealjencohen Books: jennifercohen.com/books Speaking: jennifercohen.com/speaking-engagements Find more from Shawn Stevenson:  Website: themodelhealthshow.com   Instagram: @shawnmodel  YouTube: Shawn Stevenson  X: @ShawnModel  Podcast: The Model Health Show Book: eatsmartercookbook.com  

Achieving a vibrant and youthful look doesn't automatically mean turning to invasive and expensive treatments. Today, you're going to learn about natural ways to improve the health of your skin and enhance your body's natural healing mechanisms. On this compilation episode of The Model Health Show, you're going to hear from two top plastic surgeons on the topic of natural beauty secrets.  You're going to learn about the best proven ways to take care of your skin, metabolism, and body for a healthier, more youthful looking appearance. You're going to discover what ages the skin and how to implement a simple, effective skincare routine. You'll also learn about modern surgical recovery protocols, the truth about collagen, and light therapy for better skin and accelerated healing.  This episode is full of actionable tips you can use to look and feel better. These two plastic surgeons are highly regarded as innovators in their field, and their insights can help you maximize your potential and improve your health. I hope you enjoy this episode of The Model Health Show!  In this episode you'll discover: How to tap into your body's innate regenerative abilities. (7:43) The five main principles of autojuvenation. (8:04) What the five main causes of skin aging are. (8:39) The main cause of chronic inflammation of the skin. (8:49) How ultra processed foods can affect skin health and quality. (10:35) The role collagen for skin health. (12:02) What you should know about collagen supplementation. (13:07) A simple skincare routine you can use to promote healthier skin. (17:27) How to use vitamin C for better skin health. (20:31) Tools and strategies for healing faster. (29:41) How near infrared light can accelerate healing. (33:40)  What plastic surgery actually is, and its history. (37:13) How microplastics and nanoplastics affect human health. (43:29) Why surgery is the ultimate mitochondrial stress test. (44:47) How minding your blood glucose levels can help you look your best. (48:47)  Items mentioned in this episode include: Organifi.com/Model - Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL. Boncharge.com/model - Your screens are messing with your sleep. Bon Charge blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL. Secrets to Beauty, Skin Care, & Longevity - Watch the whole interview with Dr. Anthony Youn!  The Dark Side of Fillers, Botox, & Anesthesia - Watch my interview with Dr. Cameron Chesnut!  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 Organifi and  make nutrition effortless—and actually enjoyable. Organifi's delicious, superfood blends help you boost energy, reduce stress, and feel your best every day. Get 20% off with code MODEL at organifi.com/model.  Your screens are messing with your sleep. Bon Charge blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL at boncharge.com/model. 

In our modern world, most folks spend the majority of their time inside their homes. And unfortunately, many of the products we tend to keep in our homes can contribute to poor air quality. On today's show, you're going to learn about some of the contributing factors to poor indoor air quality, and what you can do to create a healthier home.  Today's guest, Michael Feldstein is the founder of Jaspr, a company dedicated to bringing clean air to homes across North America. He's back on this episode of The Model Health Show for an enlightening conversation on how air quality affects your health and sleep, how chemicals in our environment affect our air quality, and much more. You're going to learn about the specific products and habits that could be harming the air quality in your home. We're also diving into how to create a healthy home that supports better sleep, easier breathing, and a higher level of overall health. I hope you enjoy this episode with Michael Feldstein!  In this episode you'll discover: How much time Americans spend indoors. (2:42)  The toxins and chemicals in modern homes that are making people sick. (5:24) How indoor air quality compares to outdoor air quality. (7:12)  The importance of understanding the influence air quality has on your health. (10:25) What new home syndrome is. (16:07) Why synthetic fragrances are the new secondhand smoke. (17:53) The fascinating link between smell and digestion. (20:40) Tips for creating a healthy sleep sanctuary in your home. (27:14) How cleaner air can impact your sleep quality. (29:00)  How an air scrubber is different from an air purifier. (34:32) What to consider about the air quality in your car. (45:27) Items mentioned in this episode include: Jaspr.co/model - Get next level air cleaning power with the Jaspr Air Scrubber. Jaspr has lab tested filters, commercial grade power, and a minimalist design. Save $300 for a limited time by using my exclusive link.  Your Level of Exposure Determines Your Level of Success - Watch my interview with Jemal King  Why Being a Mouth Breather Is Destroying Your Quality of Life - Watch my interview with James Nestor Connect with Jaspr Website / Instagram  Connect with Michael Feldstein Website / Instagram  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 Jaspr. Jaspr is the first air scrubber designed specifically for your home. Unlock better health and better sleep with clean air you can feel. For a limited time only, save $300 on the Jaspr Air Scrubber at Jaspr.co/model.  

Dealing with pain is a normal part of the human experience. But what we often forget is the power we have to facilitate our healing and help our bodies get stronger than before. On this episode, you're going to learn about rehabilitating injuries, reducing pain, and building an adaptable, resilient body.  Dr. Tom Walters is a board-certified orthopedic physical therapist who specializes in the treatment of pain and movement disorders. He is also the author of Rehab Science, a comprehensive guide to healing from injury and building strength and functionality. Today, Dr. Tom Walters is back on The Model Health Show to help us gain a more robust, holistic understanding of pain.   You're going to learn about how to overcome pain with the right mindset and exercises, the critical connection between pain and the nervous system, and some of the major misconceptions that commonly stop folks from fully healing. If you're ready to get out of pain, heal from injuries, and maintain a strong, functional body, just press play and enjoy the show!   In this episode you'll discover: How pain can act as a critical feedback system. (3:09) What the pain avoidance cycle is. (5:52) How overprotecting an injury can lead to more issues. (6:28) The important connection between movement and healing. (10:42) How aerobic exercise can accelerate healing. (12:45) The difference between hurt and harm. (15:30) How mechanical pain and chronic pain patterns differ. (21:51) What the biopsychosocial model of pain is. (29:52) How calming your nervous system can help resolve pain. (36:02) What nerve flossing mobilization is. (48:15) How simple low-load mobility exercises can reduce pain. (56:11) The connection between physical pain and emotional pain. (58:28) How to train your mindset and desensitize your pain system. (1:04:58)  Why strength training is essential for reducing your risk of injury. (1:14:58)  Items mentioned in this episode include: DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order. Paleovalley.com/model - Reclaim vibrant health with nutritional food and supplements that prioritize nutrient density and get 15% off your order. Rehab Science by Dr. Tom Walters - Get the complete guide to overcoming pain!  Rehab Science Body Region Series by Dr. Tom Walters - Explore specific protocols for different body parts!  Connect with Dr. Tom Walters Website / Instagram / YouTube  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 LMNT and Paleovalley. Most people are underhydrated—and it's costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a free sample pack with any order at drinklmnt.com/model.  If you're serious about real health, it starts with real nutrition. Paleovalley delivers nutrient-dense foods and supplements designed to help you feel stronger, more energized, and fully alive. Get 15% off your order at paleovalley.com/model.

What if you could train your immune system to get sick less often and to fight off illnesses faster? By making more intentional choices, your immune system can function more efficiently and optimally. Today, you're going to learn about specific tools and strategies you can use to improve your immune function and reduce your susceptibility to illnesses like colds, flus, and other viruses.  Our guest, Carly Kremer, is a beekeeper, mother, and the founder of Beekeeper's Naturals. She's back on The Model Health Show for a robust conversation on reducing inflammation, helping your body adapt to stressors, and building an immunity hygiene routine. We're going to talk about how specific ingredients like propolis and honey can support your health.  You'll also hear about how your lifestyle habits, like exercise and sleep, can contribute to your immune function. We're discussing the science and history of using propolis for human health, and how to reduce your exposure to pesticides, and so much more. I hope you enjoy this interview with Carly Kremer!  In this episode you'll discover: Why exercise is a science-backed way to stay healthy. (0:30) The link between sleep and immune function. (3:12) What immune system hygiene is. (5:59) The fascinating science of how propolis can reduce inflammation markers. (8:35) Carly's immunity hygiene routine. (15:22) What to consider about using nasal sprays. (19:53) The history of propolis use for human health. (24:36) How connecting with nature can boost your immune function. (30:41) The power of using your voice to create change. (35:43) A conversation on reducing pesticide exposure. (42:31) The shocking truth about manuka honey. (47:02) Items mentioned in this episode include: Beekeepersnaturals.com/model - Reinvent your medicine cabinet with clean, effective products powered by the beehive & backed by science with 20% off! The Truth About Snoring - Watch the full interview with Dr. Michael Breus!  Connect with Carly Kremer Substack / Instagram / TikTok Connect with Beekeeper's Naturals Website / Instagram / TikTok / YouTube  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. Upgrade your medicine cabinet with powerful, science-backed remedies from the hive. Clean ingredients. Real results. Get 20% off and feel the difference at beekeepersnaturals.com/model. 

Have you ever hesitated to share what you were really thinking? Or have you ever regretted saying something vulnerable? Both experiences are common, and today you're going to learn how to make a more informed decision on when to open up.  On this episode of The Model Health Show, we're joined by Harvard Business School professor Dr. Leslie John to discuss the research behind being vulnerable. Dr. John's new book, Revealing: The Underrated Power of Oversharing, is a groundbreaking guide to better communication. In this interview, you're going to learn how oversharing can actually help you build stronger relationships, better health, and more success. We're going to discuss the benefits of sharing your thoughts with others, the health benefits of writing down your thoughts, and how to evaluate the risks of opening up. You'll learn why revealing your inner world is a skill, and what you can achieve by being more vulnerable. This conversation will help you cultivate more intentional and fulfilling conversations that can lead to better, healthier relationships and more inner peace. I hope you enjoy this conversation with Dr. Leslie John!   In this episode you'll discover: The psychological cost of holding in your thoughts and emotions. (3:14) Why revealing your feelings can actually make a better impression. (7:26) What happens when someone in a high-status position is vulnerable. (15:34) The meaning of TLI. (17:47) How to read the room and gauge if you should share your thoughts. (18:24) What mind-reading expectation is. (25:54) The gender differences between how men and women share. (28:00) Why revealing is a skill and what we can gain from it. (31:44) The questions you can ask yourself before revealing. (34:42)  What EQ is and its relationship to revealing. (39:13) The big 5 personality traits and which one is most predictive of opening up. (46:06) Two sentences you can complete to start revealing more. (57:40) Items mentioned in this episode include: Organifi.com/Model - Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL. Piquelife.com/model - Doctor-approved, cutting-edge solutions for your head-to-toe health and beauty transformation. Get exclusive savings on bundles & subscriptions. Revealing: The Underrated Power of Oversharing by Dr. Leslie John -Get your copy today! Connect with Dr. Leslie John Website / Instagram / X / YouTube 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 Organifi and Pique.  Make nutrition effortless—and actually enjoyable. Organifi's delicious, superfood blends help you boost energy, reduce stress, and feel your best every day. Get 20% off with code MODEL at organifi.com/model.  Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions at piquelife.com/model. 

Chronic pain is a pervasive issue that affects 1.5 billion people worldwide. If you or anyone you know has ever suffered from chronic pain issues, you understand that persistent pain day in and day out can cause a diminished quality of life, lead to mental health issues, and a variety of other health concerns. Today, we're going to talk about real, science-backed solutions for treating chronic pain.   Dr. Howard Schubiner is a researcher and educator whose work has influenced the development of innovative treatments for chronic pain. His work explores the role the mind plays in a host of chronic issues, not limited to migraines, back and neck pain, anxiety, and depression. His new book, Unlearn Your Pain, unpacks the neuroplastic causes to chronic pain and how to assess and treat pain.  Dr. Schubiner joins this episode of The Model Health Show to explain the fascinating results of his research, including how the mind can impact our physical and emotional pain. You're going to learn about the science of neuroplastic pain, the interconnectedness of the mind and body, and so much more. This information is truly transformative, I hope you enjoy this episode and share it out with someone you think could use these tools to recover from chronic pain  In this episode you'll discover: What pain actually is, and why it's a function of the brain. (3:04) How pain can occur without an injury. (4:17) A powerful question you can ask yourself when experiencing pain. (7:35) The details of the Boulder Back Pain Study. (8:37) What Pain Reprocessing Therapy is. (11:48) Why scans like MRIs don't tell the full story when it comes to pain. (14:09) What you can learn from pain that comes and goes. (15:30) The neuroscience of predictive processing. (22:50) The interesting science of how neurocircuits can be learned. (33:09) What happens when pain persists after an injury heals. (38:51) How to determine if you have neuroplastic pain or a structural injury. (44:58) The role emotional awareness can play in treating pain. (1:05:37) How to process anger and sadness. (1:10:33)  The power of the spiral of recovery. (1:15:53 Items mentioned in this episode include: WildPastures.com/model - High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order. DrinkLMNT.com/model - Get a truly meaningful dose of electrolytes in a science-backed ratio. Free sample pack with any order. Unlearn Your Pain by Dr. Howard Schubiner - Get your copy of the book today!  Connect with Dr. Howard Schubiner Website / Instagram / YouTube  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 Wild Pastures and LMNT  High-quality, responsibly sourced meat—delivered right to your door. Wild Pastures makes it easy to eat clean without overpaying. Get 20% off every box + $15 off your first order at wildpastures.com/model Most people are underhydrated—and it's costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a free sample pack with any order at drinklmnt.com/model. 

We just surpassed an amazing milestone: 1000 episodes of The Model Health Show. It's been an honor to sit down with some of the greatest minds in their respective fields and to share powerful conversations with you. And after doing something thousands of times, you're bound to notice some consistent themes, to push your limits beyond what you thought possible, and to achieve noticeable growth.    On this episode, I'm reflecting on the past 1000 episodes of The Model Health Show and sharing the transformative, invaluable lessons I've learned along the way. You're going to learn about how the show has changed me, the guests that surprised and inspired me, and the mindset shifts that have helped me keep going.   We're going to talk about consistency, preparation, building relationships, and so much more. I hope this episode gives you some insight into the history of the show and provides you with lessons you can apply to any goal or area of your life. So click play and enjoy the show!   In this episode you'll discover:  Why consistency is the key to reaching your goals.   What inspires me to show up every day.  Why being attentive is priceless.  The value in being an eternal student.   Why being yourself is a superpower.   The role preparation plays in determining your success.   How reading can help you grow in multiple ways.   Why there are many paths to the same goal, and how to choose your path.  The value in learning from multiple perspectives.   How powerful moments can surprise you when you least expect it.   The importance of investing in your relationships.  The #1 determinant of how long you're going to live.    A behavior pattern I've noticed in the most successful people.   The importance of working as a team.   How personal development can make you more successful in your work.   Items mentioned in this episode include:  The Warning Signs of Burnout with Dr. Neha Sangwan - Learn more about burnout!  Master Your Mindset with Lisa Nichols - Watch the interview that upleveled the show!  Changing Your Self-Image with Bob Proctor  -  See the full interview with Bob Proctor!   Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts  Spotify  Soundcloud  Pandora  YouTube  

There's a great quote by famous speaker Jim Rohn that says, “Whatever good things we build end up building us.” After years of impactful conversations and stories shared on this show, that quote resonates more than ever. Today, we're celebrating an exciting milestone: 1000 episodes of The Model Health Show by reflecting on the journey of getting stronger in body and mind, growing healthy relationships, and building a lasting podcast.   Join me in the studio with some amazing special guests to talk about health and fitness, success, and relationships. This episode is full of powerful tips and insights on personal growth and mindset, career and purpose, and much more. You're going to hear insightful conversations with some of my favorite guests, including Dr. Michael Bernard Beckwith, IN-Q, Dr. Jonny Bowden, and Anne Stevenson.   Plus, you'll hear me answer some listener questions on topics ranging from supplements and morning routines to work-life balance and the future of my career. Whether you've been with us for one episode or all 1000, thank you for being part of our amazing community. I hope you enjoy this special 1000th episode celebration of The Model Health Show!   In this episode you'll discover:  The mission that inspired the creation of The Model Health Show. (0:35)  How one decision can change everything. (8:15)  The three specific things I did to go from sick and overweight to healthy and fit. (8:50)  How to develop your intuition. (15:17)  The best way to set your day up for success and block out the noise. (19:32)  Why we should always be asking empowering questions. (21:23)   How creativity can help you process emotions and heal. (41:43)  Why we need art for growth and inspiration. (43:42)  A strategy you can use to determine if your relationships are enriching your life. (48:48)  How to listen to your gut and embrace change. (52:36)   The #1 thing that influences health and longevity. (1:09:40)  Why eating whole foods is instrumental to reaching your health goals. (1:13:33)  The power of understanding different perspectives. (1:29:24)  What my morning routine is like and how it has evolved over time. (1:30:13)  The future of my career as an author. (1:38:15)  How to balance family life and work goals. (1:47:11)   Items mentioned in this episode include:  Boncharge.com/model - Your screens are messing with your sleep. Bon Charge blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL.  Paleovalley.com/model - Reclaim vibrant health with nutritional food and supplements that prioritize nutrient density and get 15% off your order.  Connect with Dr. Michael Beckwith Website / Podcast / Instagram   Connect with IN-Q Website / Instagram  Connect with Dr. Jonny Bowden Website / Facebook / Instagram   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 Bon Charge and Paleovalley.   If you're serious about real health, it starts with real nutrition. Paleovalley delivers nutrient-dense foods and supplements designed to help you feel stronger, more energized, and fully alive. Get 15% off your order at paleovalley.com/model.  Your screens are messing with your sleep. Bon Charge blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL at boncharge.com/model.