Épisodes

  • The Killer Food Culture That’s Controlling Your Health

    The Killer Food Culture That’s Controlling Your Health
    Jul 28 2025
    It’s human nature to reduce and simplify complex situations. We like to think that weight loss is as simple as a formula like “calories in, calories out,” or that making better health choices is as easy as harnessing your willpower. The truth is that our bodies, minds, and behaviors are much more nuanced. And when it comes to our health, we often overlook the vital role that our environment and culture play. On this episode of The Model Health Show, you’re going to hear my interview with Dr. Darshan Shah on the Extend Podcast. In this conversation, you’re going to learn how your culture can influence your decisions and the fascinating science behind shared family meals. You’ll also learn about the uptick in ultra-processed food consumption, why so many folks struggle to lose weight today, and my best tips for creating a family culture of health, connection, and unity. This conversation is full of important insights we can all apply, from making steps toward a more connected family culture, eating more whole foods, and cultivating better health in your home. So just click play and enjoy the show! In this episode you’ll discover: How your environment influences your decisions. (12:20)The definition of culture. (13:00)Why our relationship with food is deeply intimate. (16:40)How the rates of processed food consumption have risen in recent decades. (20:50)Which food can reduce neuroinflammation. (25:51)The benefits of personalized nutrition. (30:47)A conversation on the FDA and red dye in the food supply. (32:49)How to create a healthy microculture within your home. (35:23)What post-ingestive feedback is. (49:41)A surprising connection between nutrient deficiencies, hunger, and obesity. (51:07)The problem with the idea of calories in, calories out. (56:10)How having a shared meal can benefit your physical and mental health. (1:04:35)Four tips to make family meals fun and engaging. (1:11:07)The minimum amount of times per week to share a meal with your children. (1:14:15) Items mentioned in this episode include: Levels.link/model - Join today and get 2 FREE months with a one-year membership! DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order!Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook!Extend Podcast - Listen to more of Dr. Darshan Shah’s interviews! Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple PodcastSpotifySoundcloudPandoraYouTube This episode of The Model Health Show is brought to you by Levels and LMNT. Learn how food affects your health with a continuous glucose monitor (CGM) from Levels. Join today at levels.link/model and get 2 free months with a one-year membership! Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.
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    1 h et 33 min
  • Skin-Aging Mistakes, The Skin Microbiome, & Science-Based Secrets to Youthful Skin

    Skin-Aging Mistakes, The Skin Microbiome, & Science-Based Secrets to Youthful Skin
    Jul 23 2025
    Your skin is an important organ that acts as a barrier, helps regulate your temperature, and plays a role in a variety of other functions. And because your skin is the outermost part of your body, skin issues can often be an indicator of what’s happening in other parts of the body. Taking care of your skin and understanding its needs can help you look and feel better. On this compilation episode of The Model Health Show, you’re going to hear from two incredible physicians who are experts on skin health and skincare. You’re going to learn from Dr. Trevor Cates and Dr. Anthony Youn on how to get your best skin ever. We’re going to cover the skin microbiome, the role of nutrition for overall skin health, and practical skincare tips you can implement for healthier skin. You’re also going to learn how your skin can clue you in to other health conditions, the role hormones play in regulating your skin, and the truth about collagen. This episode is packed with simple tools to improve your skin, from inside and outside. Enjoy! In this episode you’ll discover: The importance of the skin for overall health. (6:38)How your skin can provide early warning signs of health problems. (6:54)What leaky skin is. (8:03)How to know if your skin barrier is compromised. (8:40)What you need to know about vetting your skincare products. (9:25)The two foods that are the biggest triggers for skin issues. (12:40)Why glucose can exacerbate acne problems. (13:07)What the skin microbiome is. (16:06)The connection between the gut microbiome and the gut microbiome. (17:24)How birth control affects the skin. (23:52)The link between stress and skin conditions. (27:53)How hormones impact the skin. (39:14)The role of collagen in skin health. (48:07)Five factors that contribute to accelerated skin aging. (49:14)Three key nutrients that can affect skin health. (49:41How skin treatments actually work. (51:18)Why fasting can result in better skin. (55:55)Specific foods that support the autophagy process. (58:48)A simple skincare routine for healthier skin. (1:00:46)The link between inflammation, sugar, and premature aging. (1:08:33)How to reduce exposure to free radicals. (1:09:22) Items mentioned in this episode include: Fromourplace.com/model - Get 10% off toxin-free, ceramic coated cookware with code MODEL!Paleovalley.com/model - Use code MODEL for 15% off!The Secret to Looking Younger with Dr. Trevor Cates - Watch the full interview here!Secrets to Beauty, Skincare, & Longevity with Dr. Anthony Youn - Watch the full interview here! Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple PodcastsSpotifySoundcloudPandoraYouTube This episode of The Model Health Show is brought to you by Our Place and Paleovalley. Get 10% off toxin-free, ceramic coated cookware by using my code MODEL at fromourplace.com/model. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.
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    1 h et 17 min
  • 5 Mind-Blowing Things That Are Proven To Increase Your Lifespan

    5 Mind-Blowing Things That Are Proven To Increase Your Lifespan
    Jul 21 2025
    Studies on healthy aging suggest that only about 25% of longevity is linked with genetic factors—the rest is based on the lifestyle choices you make on a daily basis. So if your goal is longevity, there are some science-backed things you can control to increase your chances of living a long, healthy life. On this episode of The Model Health Show, you’re going to hear my interview with Max Lugavere on The Genius Life Podcast, where I shared five specific things that are proven to extend your lifespan. You’re going to hear about how your microbiome can affect your longevity, plus some less obvious factors like your sex life and your work can affect your lifespan. We’re also going to talk about why muscle is key for survivability and how your relationships impact your health. Your overall health is the culmination of your habits, and this conversation is packed with actionable insights that are going to help you uplevel your health and increase your lifespan. So click play and enjoy the show! In this episode you’ll discover: How inflammation is controlled by the microbiome. (8:22)Why it’s so important to have a diverse microbiome. (8:47)The number one way to increase your microbial diversity. (9:38) How having healthy social bonds reduces your risk of death. (18:57)The relationship between oxytocin and cortisol. (25:42)Why regularly having sex is a heart healthy behavior. (30:10)The connection between sexual activity and neurogenesis. (31:56)How often to have sex to reduce your risk of heart disease. (34:10)Why muscle is the organ of longevity. (42:09)How having adequate muscle mass helps your body process glucose. (43:01)The anti-aging properties of muscle. (43:54)Why muscle is critical for women and is the key to survivability. (47:52)The connection between muscle mass and long-term memory. (49:45)Which exercises your genes expect for functionality. (51:28)The number one health priority for people over 40. (52:23)How much protein to consume to build muscle. (1:02:42)Why having meaningful work can help you live longer. (1:04:31) Items mentioned in this episode include: Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!Piquelife.com/model - Get exclusive savings on bundles & subscriptions!Eat Smarter Family Cookbook - Transform the health, fitness, and connection of your entire family with the Eat Smarter Family Cookbook!Eat Smarter - Read my national bestselling book for more nutrition tips!Seasonal Food Guide - Learn which foods are in season near you!The Genius Life with Max Lugavere - Listen to more of Max’s interviews! Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple PodcastsSpotifySoundcloudPandoraYouTube This episode of The Model Health Show is brought to you by Four Sigmatic and Pique. Visit foursigmatic.com/model to get an exclusive discount on mushroom and adaptogen-packed blends to improve your life. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.
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    1 h et 16 min
  • The Gut-Heart Connection - With Mona Sharma

    The Gut-Heart Connection - With Mona Sharma
    Jul 16 2025
    Gut health has been shown to be linked to all aspects of our health, including mental health, appetite and weight control, and the health of your skin. But having a healthy gut can also have a vast influence on the health of your heart and risk for cardiovascular events. On today’s show, you’re going to learn more about this complex gut-heart connection. On this episode of The Model Health Show, our guest is nutritionist and wellness entrepreneur, Mona Sharma. She’s joining us for an enlightening conversation on her personal history with heart surgeries, the importance of combining modern medicine with holistic modalities, and how improving your gut health will benefit your cardiovascular system. Mona has an interesting story and a profound belief that we each hold the ability to heal ourselves. This conversation dives into topics like integrative healthcare, creating rituals that improve your health, and the role that your nervous system has in your overall health. I hope you enjoy this conversation with Mona Sharma! In this episode you’ll discover: The bidirectional relationship between the gut and the heart. (0:11)Mona’s experience with cardiac ablation surgeries. (8:18)The role of mindfulness in healing. (14:49)How nervous system regulation impacts the body. (15:42)What Mona learned about her superpowers from her upbringing. (16:24)The number of cardiac ablations performed in the US last year. (18:31)How consistent stress impacts the brain and body. (20:18)Two things you can do to reduce stress. (23:17)How loneliness and isolation affect your health. (25:56)What the gut-heart connection is and how the vagus nerve works. (31:28)Why we need integration in healthcare. (39:45)The importance of creating rituals for yourself and your family. (41:19)How leaky gut and heart rate variability are connected. (43:10)A morning meditation you can use to start your day. (44:42)The #1 thing hurting your gut health. (48:29)How to build a plate to support your gut health. (51:56)The importance of eating seasonally. (52:26)How to cultivate an environment that promotes health, wellness, and peace. (59:43) Items mentioned in this episode include: Piquelife.com/model - Get exclusive savings on bundles & subscriptions! Organifi.com/Model  - Use the coupon code MODEL for 20% off + free shipping!Connect with Mona Sharma Website / Podcast / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple PodcastsSpotifySoundcloudPandoraYouTube This episode of The Model Health Show is brought to you by Pique and Organifi. Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.
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    1 h et 8 min
  • How to Train Like an Athlete - With NBA Trainer Cory Schlesinger

    How to Train Like an Athlete - With NBA Trainer Cory Schlesinger
    Jul 14 2025
    Whether you’re a gym rat, parent, or a professional athlete, we can all find ways to maximize our performance and use our bodies more efficiently. On today’s show, you’re going to gain insights into the world of sports training and performance and how it can improve your strength, overall function, and longevity. Today’s guest is sports performance coach Cory Shlesinger. Cory has worked at the highest level of collegiate athletics and today he’s a top expert in the NBA, working with the Detroit Pistons. He’s joining this episode of The Model Health Show to share invaluable insights on optimizing sports performance, how to microdose exercise, and the top exercises everyone can do for better health and longevity. You’re going to learn about the best way to stress the body, how to optimize performance no matter what your goal is, and how to build a well-rounded training routine. Cory Shlesinger is a true expert in this field, and I hope you find this conversation valuable and entertaining. Enjoy! In this episode you’ll discover: The biggest training mistake most athletes make. (4:10) What it means to microdose exercise. (6:26) How to train around practice for athletes. (9:00) When to use machines for training. (14:38) What it means to regress exercises. (16:30) The purpose of plyometrics exercises. (19:53) How to manipulate speed and load to improve performance. (31:40) What isometrics are and how to use them. (33:13) The difference between long duration and short duration isometrics. (35:02) What the #1 exercise all athletes should do is. (38:58) How to use deceleration techniques. (42:09) What a kettlebell drop lunge is and how to do it. (52:43) Why the best athletes are multisport athletes. (58:17) The importance of warmups. (1:02:22) An interesting relationship between fatigue and efficiency. (1:05:34) The top exercises every human should be doing. (1:09:54) How to microdose exercise into your daily routine. (1:12:58) Items mentioned in this episode include: Paleovalley.com/model - Use code MODEL for 15% off! DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order! Just Fly Performance Podcast with Joel Smith - Learn more about athletic performance training! Connect with Cory Schlesinger 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 Paleovalley and LMNT. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.
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    1 h et 17 min
  • Why We Feel So Overwhelmed & How to Get Help in a Hurry - With Dr. Caroline Leaf

    Why We Feel So Overwhelmed & How to Get Help in a Hurry - With Dr. Caroline Leaf
    Jul 9 2025
    Most folks today can relate to feeling overwhelmed or stressed. Our fast-paced world isn’t slowing down anytime soon, so if we want some relief, we need to build emotional resiliency and inner peace. On this episode of The Model Health Show, you’re going to learn practical, science backed strategies to cope with difficult emotions. Today’s guest is clinical and research neuroscientist, Dr. Caroline Leaf. Her work is focused on helping people harness the power of their minds to unlock peak health and happiness. In this interview, Dr. Leaf is sharing groundbreaking insights from her new book, Help in a Hurry. You’re going to learn about the three levels of the mind and how they work together. You’re also going to discover specific strategies you can deploy to overcome feelings of anger, stress, or regret. We’re going to discuss dealing with your inner critic, addressing intense emotions, and so much more. These practices are a powerful way to stop toxic thought patterns and manage your mind in a healthier way. Enjoy! In this episode you’ll discover: The solution to feeling overwhelmed in our busy world. (5:46)What the mind is. (5:58)How the conscious mind and the nonconscious mind work. (6:43)What neuroreductionism is. (8:37)The difference between the mind and the brain. (9:54)How your mind impacts your overall health. (13:32)Why we need deep, meaningful connections to thrive. (18:06)How to deal with regret. (25:00)What it means to manage the moment. (25:38)The definition of upward and downward counterfactuals. (28:33)Why the conscious mind is like a toddler. (29:23)How regret and anger can manifest physically. (31:39)What to do with feelings of regret. (37:14)The four warning signals of mental distress. (54:32)How to confidently make decisions. (59:11)The truth about managing anger. (1:00:53)How different generations handle anger. (1:01:54)Why anger can lead to cardiovascular disease. (1:04:04)What good anger looks like. (1:05:34)A powerful strategy for managing anger. (1:08:43)How to deal with your inner critic. (1:14:41)What to do when you feel like you’re under pressure. (1:23:02)The importance of having deep, meaningful relationships. (1:28:45) Items mentioned in this episode include: Beekeepersnaturals.com/model - Save up to 30% on natural remedies!Organifi.com/Model  -Use the coupon code MODEL for 20% off + free shipping!Help in a Hurry by Dr. Caroline Leaf - Preorder the book today & claim your bonuses! Cleaning Up Your Mental Mess by Dr. Caroline Leaf - Learn how to build mental resilience!Connect with Dr. Caroline Leaf Website / Podcast / Facebook / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple PodcastsSpotifySoundcloudPandoraYouTube This episode of The Model Health Show is brought to you by Beekeeper’s Naturals and Organifi. Reinvent your medicine cabinet for with clean, effective products powered by the beehive & backed by science. Claim up to a 30% discount at beekeepersnaturals.com/model. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.
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    1 h et 33 min
  • The Surprising Truth About Longevity Medicine – with Dr. Darshan Shah

    The Surprising Truth About Longevity Medicine – with Dr. Darshan Shah
    Jul 7 2025
    In our modern healthcare system, most people don’t realize they’ve developed a chronic illness until their quality of life is reduced by painful symptoms. But if you regularly measure and monitor your body’s biomarkers, you’re much more likely to prevent disease and extend your healthspan. On today’s show, I’m excited to share this conversation with the longevity doctor of the year. Dr. Darshan Shah is a board-certified surgeon and the founder of Next Health, the world’s first Health Optimization and Longevity Clinic. Today, he’s back on The Model Health Show for an illuminating conversation on the world of longevity medicine and what it actually takes to live a longer, healthier life. In this interview, Dr. Shah is sharing the four main components of longevity medicine and how to take advantage of them for better health. You’re going to learn about the main biomarkers that can affect your health and predict your risk for chronic disease, how to reduce stress and avoid heart disease, and the critical inputs your body needs more than any biohacking tool. Dr. Darshan Shah has a wealth of knowledge in the realm of optimizing health and extending your lifespan, and I know you’re going to love these powerful insights. Enjoy! In this episode you’ll discover: The true definition of longevity. (9:53)How we can reverse the trend of chronic diseases. (12:22)The four verticals of longevity medicine. (15:09)How to measure your metabolic health. (15:47)What functional medicine is, and its evolving technology. (15:58)Why preventative medicine hasn’t been used correctly in our healthcare system. (16:53)The different tools that longevity medicine can provide. (17:20)Why lifestyle inputs are more important than biohacking tools. (17:45)What NAD is and how to use it. (20:16)The pros and cons of using nicotine. (23:29)Why the diagnostics of heart disease are evolving. (25:29)How to avoid heart disease. (26:19)Why regularly getting bloodwork assessed is important. (31:01)What it means to be the CEO of your health. (34:06)The three biomarkers that are negatively impacting our longevity. (37:38)How stress and longevity are connected. (42:13)A strategy for mitigating your overall stress load. (43:03)The link between gut health and longevity. (53:30)How to improve your gut health. (55:01) Items mentioned in this episode include: Foursigmatic.com/model - Get an exclusive discount on your daily health elixirs!Levels.link/model - Join today and get 2 free months with a one-year membership! Next Health - Visit Dr. Shah’s health optimization and longevity clinic!DrShah.com/biomarkers - Get your free biomarker guide! The Stress Inventory Score - Find your risk of stress-induced health conditions. Athletic Nicotine - Learn more about clean, slow-release nicotine.Connect with Dr. Darshan Shah Website / Podcast / Instagram Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple PodcastsSpotifySoundcloudPandoraYouTube This episode of The Model Health Show is brought to you by Four Sigmatic and Levels. Visit foursigmatic.com/model to get an exclusive discount on mushroom and adaptogen-packed blends to improve your life. Learn how food affects your health with a continuous glucose monitor (CGM) from Levels. Join today at levels.link/model and get 2 free months with a one-year membership!
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    1 h et 8 min
  • Fix Your Feet, Improve Your Sleep, & Transform Your Health

    Fix Your Feet, Improve Your Sleep, & Transform Your Health
    Jul 2 2025
    If you want to improve your health, you’ll have to be aware of the cultural and environmental factors that influence your behaviors. Everything from passed-down family beliefs to availability of foods can affect the choices you make. Today you’re going to learn about how our culture impacts our movement, diet, and more. On this episode of The Model Health Show, you’re going to hear my interview with Brad Kearns from Peluva. In this conversation, I shared my personal story of transforming my health. We also talked about practical sleep tips, my experience wearing barefoot shoes, and the basic inputs that our bodies need to heal. You’re also going to hear specific studies about ultra processed food consumption, fixing foot alignment, and how your devices can hinder your ability to sleep. If you’re ready to prioritize your health, nourish your whole body, and create an effective evening routine, I know you’re going to enjoy this conversation. In this episode you’ll discover: The role your culture plays in influencing your choices. (0:12My personal routine for incorporating barefoot shoes into my life. (10:41)Why wearing barefoot shoes can enhance your awareness. (12:03)The benefits of spending more time barefoot. (14:33)How to improve foot alignment and fix bunions. (14:44)Why a wide toe box alone is not enough to rehabilitate feet. (19:10)My story of transforming my health. (26:09)How ultra processed foods have become more prevalent among children. (29:34)The specific nutrient inputs I used to improve the health of my spine. (35:42)How I got my start working in the health industry. (38:54)What the biggest deterrent to good sleep is today. (46:23)How screen time suppresses your melatonin production. (50:03)The importance of creating a personalized evening routine. (52:10)Why sleep is an essential ingredient or healing. (56:16) Items mentioned in this episode include: Peluva.com/model - Get 15% off barefoot shoes with my code MODEL! DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order!Sleep Smarter - Upgrade your sleep habits with my national bestselling book! Peluva on YouTube - Check out more of Brad Kearns’ interviews! Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple PodcastsSpotifySoundcloudPandoraYouTube This episode of The Model Health Show is brought to you by Peluva and LMNT. Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.
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    1 h et 6 min