The Model Health Show

The #1 Thing That Destroys Your Sleep Quality

Getting better sleep can help you reach your health and fitness goals, operate at your highest potential, and feel better on a day-to-day basis. But for many people, getting high quality sleep is easier said than done. Today, you’re going to uncover the biggest lever you can pull to get more restorative sleep at night.   On this episode, you’re going to learn about the #1 thing that is harming your sleep quality, plus three specific ways to overcome it for a better night’s sleep. You’re going to learn about the science of the human body’s circadian timing system, how it works, and the specific inputs it needs for optimal function.   You’re also going to learn about three science-backed tactics to start improving your sleep quality immediately. This episode is full of the latest science, plus actionable tips you can implement today. I hope you enjoy this episode of The Model Health Show!   In this episode you’ll discover:  What the circadian timing system is. (0:35)   The difference between a reactive system and an anticipatory system. (2:32)  What your circadian clocks influence. (3:32)  The connection between circadian disruption and metabolic dysfunction. (5:26)  How social jetlag can contribute to obesity. (7:15)  The #1 thing contributing to poor sleep quality. (9:52)  What entrainment is. (13:43)  How using blue light emitting devices before bed can harm your health. (17:12)  Three specific steps you can take to improve your sleep quality. (19:34)  Ideas for replacing your screentime before bed. (21:03)  How natural light inputs from the sun impact your circadian rhythm. (29:59)  Items mentioned in this episode include:  Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses!  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.  Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.   

Do These 5 Exercises to Transform Your Athletic Ability, Prevent Injuries, & Perform at Your Best - With Coach Mike Guevara

There’s not one test that can measure your level of athleticism, but today you’re going to learn about what it takes to improve your strength, move better, and recover faster. No matter your preferred exercise or sport, this interview will help you take your skills to the next level.  Today, our guest is Mike Guevara, also known as Coach Mike G. He is a world-class performance coach, entrepreneur, and founder of GBG Hoops, a training app built to help basketball players at any skill level improve their skills, enhance mobility, and so much more. Coach Mike G works with everyone from youth athletes to NBA stars, and today he’s sharing his knowledge and experience with you.  In this conversation, you’re going to learn what it means to be athletic and how to train for injury prevention. We’re going to cover the power of adding isometric exercises into your routine, the benefits of barefoot training, and the importance of play. Coach Mike G is also sharing his top 5 tips for becoming more athletic and fit. I hope you enjoy this episode of The Model Health Show!   In this episode you’ll discover:  What it means to be athletic. (3:48)  How injuries actually occur. (6:42)  The link between fatigue and injury. (8:21)  How nutrition impacts performance and recovery. (11:16)  Why you should train for injury prevention and resilience. (20:30)  The benefits of isometric exercises. (23:25)  Why you should train barefoot, and how to get started. (34:41)  How rebounding can stimulate your lymphatic system. (51:56)  The importance of play in training. (57:35)  5 specific things everyone can do to become more fit. (1:01:04)  Items mentioned in this episode include:  ⁠DrinkLMNT.com/model⁠ - Get a FREE sample pack of electrolytes with any order!  ⁠Paleovalley.com/model⁠ - Use code MODEL for 15% off!   Connect with Mike Guevara ⁠Website⁠ / ⁠App⁠ / ⁠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 Paleovalley. Head to ⁠DrinkLMNT.com/model⁠ to claim a FREE sample pack of electrolytes with any purchase. Use my code MODEL at ⁠Paleovalley.com/model⁠ to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.

How Your Tongue Health Influences Your Lifespan & the Type of Exercise That Ages You Faster - With Dr. Daniel Pompa

Aging is an inevitable part of life, but is it possible to use healthy habits to slow down the aging process? On today’s show, we’re going to dive into science-backed habits and practices you can implement today for better health, higher quality of life, and slower, healthier aging.   Today’s guest, Dr. Daniel Pompa, is widely regarded as a leader in natural detoxification. His work focuses on helping patients overcome inflammation based chronic diseases through detox practices and cellular healing. Today, Dr. Pompa joins us for a conversation on powerful ways to slow down the aging process.   We’re diving into specific oral health practices you can implement for better health, the best science-backed exercises to slow down aging, and the best nutrition tips for optimal gut health and lower risk of disease. Dr. Pompa is also sharing his 5 Rs of cellular detox. I hope you enjoy this episode of The Model Health Show!   In this episode you’ll discover:  The surprising health benefits of tongue scraping. (2:11)  What types of training are best (and worst!) for longevity. (5:07)  The connection between the gut and oral microbiome. (11:20)  How insulin spikes impact aging. (16:39)  Simple dietary practices for better health. (19:59)  How to understand the human body’s adaptation processes. (32:10)  The link between toxins and aging. (40:12)  How to take control of the chemicals coming into your household. (43:13)  Dr. Pompa’s story of turning pain into purpose. (53:26)  How to support your body’s detoxification process. (1:00:13)  The connection between endocrine disruptors and weight loss resistance. (1:02:02)  What the 5 Rs of cellular detox are. (1:06:12)  Items mentioned in this episode include:  Themodelhealthshow.com/ourplace - Use code MODEL to save 10% on toxin-free, ceramic coated cookware!  Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping!  Connect with Dr. Daniel Pompa 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 Our Place and Organifi. This episode of The Model Health Show is brought to you by Our Place. Use my code MODEL at themodelhealthshow.com/ourplace for 10% off toxin-free, ceramic coated cookware. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model. 

Real Fat-Burning Foods! Science-Backed Foods That Improve Your Metabolism - With Dr. William Li

What if I told you that eating certain foods that could help your body burn fat? On today’s show, you’re going to learn the exact science behind this process, including the specific ways that certain foods can aid in fat loss, and what to eat if your goal is to lose body fat. On this episode of The Model Health Show, you’re going to hear from world-renowned physician and scientist, Dr. William Li, on how to eat to optimize your metabolism. Dr. Li is an expert on the intersection of nutrition and human health. Today he’s sharing the exact science behind how certain foods affect your metabolism and ability to lose body fat. I’m also sharing five science-backed foods that can help you lose more body fat, and the best ways to incorporate these fat-burning foods into your existing routine. This episode is full of powerful science and simple, accessible ways to improve your health from the inside out. So click play and enjoy!   In this episode you’ll discover:  What body fat actually is, and its purpose. (2:42)   How overeating affects your fat cells. (8:42)  The process behind how fat can become inflammatory. (10:23)  Which specific foods have anti-angiogenesis properties. (12:54)  The truth about eating soy. (14:13)  How curcumin helps the body burn fat. (22:24)  Why whole foods are often like a Swiss army knife. (26:18)  The science of stem cells inside your body fat. (27:40)  How the compound hydroxytyrosol can reprogram stem cells. (32:46)  The connection between the immune system and the metabolism. (43:03)  How eating avocados can help you lose more belly fat. (52:57)  The metabolic benefits of eating lean fish. (57:39)  How to add more sweet potatoes into your diet. (1:02:42)  Items mentioned in this episode include:  Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses!  Piquelife.com/model - Get exclusive savings on bundles & subscriptions!   How to Use Food to Burn Fat - Watch the entire interview with Dr. William Li!   Eat to Beat Disease by Dr. William Li - Learn how to use food   Eat to Beat Your Diet by Dr. William Li - Learn how to heal your metabolism!   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 Bon Charge and Pique.  Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.    Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation. 

4 Powerful Ways to Rewire Your Brain for Confidence, Overcome Self-Doubt, & Fuel Bigger Success - With Dr. Shadé Zahrai

Your self-image shapes your decisions, your perspective and your outcomes. And because your self-image is formed from a very young age, it can be difficult to change the habits, thoughts, and patterns that have been ingrained for decades. Today, you’re going to learn a proven framework for improving your self-image and overcoming self-doubt.   On this episode of The Model Health Show, our guest is behavioral researcher and educator, Dr. Shadé Zahrai. She’s here to share science-backed strategies for shaping your self-image from her new book, Big Trust. You’re going to discover how to rewire self-doubt, how to build confidence, and how transforming your self-image can help you reach your potential.   Specifically, we’re going to discuss the four inner attributes that could be holding you back, and how to sharpen them to improve your self-esteem, mindset, and overall personal growth. Dr. Shadé is an absolute expert in helping folks break free from the mindset blocks that are holding them back. If you’re ready to take control of your inner world so you can improve your relationships, decision making, and more, this episode is for you. Enjoy!    In this episode you’ll discover:  The connection between confidence and well-being. (3:29)  Why you need to take action to develop confidence. (3:49)  What self-image is. (8:21)  The truth about changing your personality. (10:58)  What the most common self-doubt is, and where it originates from. (13:10)   Four main signs that you struggle with self-acceptance. (15:51)  How having a creative hobby can help improve your self-esteem. (18:57)  The power in simply delaying a decision. (29:51)   What imposter syndrome is and how to reframe it. (37:26)  How pursuing discomfort can activate BDNF. (43:18)  Why comparison can be a sign that you struggle with agency. (47:31)  What autonomy is and how it relates to self-doubt. (59:13)  How microdosing hard things can get you out of your comfort zone. (1:05:05)   Signs you might be struggling with adaptability. (1:15:37) Items mentioned in this episode include:  Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping!  DrinkLMNT.com/model -  Get a FREE sample pack of electrolytes with any order!  Big Trust by Dr. Shadé Zahrai - Order your copy of the book today!   The Doubt Profille - Discover your doubt profile & what it’s costing you!    Connect with Dr. Shadé Zahrai Website / Instagram / Facebook / 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.   Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.  Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.