Do This One Exercise to Burn Fat, Improve Hormones, & Live Longer
Modern culture has overcomplicated exercise. If you want to reap the health benefits of movement, you don’t have to spend hundreds of dollars on fancy equipment or trendy classes. In fact, there is one fundamental movement practice that can help you burn fat, avoid illness, and live longer. On this compilation episode of The Model Health Show, you’re going to learn about the multitude of benefits walking can offer, including aiding in fat loss, improving longevity, and so much more. You’re going to hear from some of my favorite experts in the health and wellness space, including Juliet and Kelly Starrett, Dr. Jonny Bowden, and more. The best part is that walking is free and accessible for most folks. I hope this episode resonates with you and gives you the motivation to add more walking into your routine. So click play and enjoy the show!   In this episode you’ll discover: How walking speed impacts the rate of fat loss. (0:30) Where the goal post of 10,000 steps per day comes from. (7:09) How many steps per day the average American gets. (7:49) Why walking can help you get better sleep. (10:27) The link between neuroplasticity and walking. (14:09) How to negate the negative health consequences associated with sitting. (18:30) Why walking can help improve your focus. (19:10) How walking can improve insulin sensitivity. (27:59) The connection between walking and testosterone levels. (29:40) Why walking is neuroprotective. (35:00) An important distinction between movement and exercise. (39:40) The #1 daily habit that has the highest ROI. (41:18) How rehabilitating your word can help you build better habits. (42:53) Items mentioned in this episode include: Peluva.com/model - Get 15% off barefoot shoes with my code MODEL! Piquelife.com/model - Get exclusive savings on bundles & subscriptions! Do This to Be More Fit - Listen to the entire Juliet & Kelly Starrett interview! Cardio vs, Weights for Fat Loss - Hear my entire interview with Brad Kearns! 7 Habits to Optimize Your Body - Check out this solo episode on healthy habits! 4 Ways to Live Longer - Listen to the entire interview with Dr. Jonny Bowden!  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.  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.  Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.Â
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Biogravitational Medicine & the Shocking Impact That Gravity Has on Our Health - With Dr. Brennan Spiegel
There are many unseen forces that impact the way our bodies operate in the world. Invisible factors like environmental forces and even ways of thinking can play a significant role in our health outcomes. But have you ever thought about how gravity influences your health?  Today, you’re going to learn how gravity shapes the way you move, think, and feel. Dr. Brennan Spiegel is a physician and research scientist who studies the intersection of science, technology, and human health. His new book, Pull, presents the compelling science behind how gravity influences everything from our mental health to our digestion.  In this interview, Dr. Spiegel is sharing the interesting and intimate relationship that humans have with gravity. We’re going to cover how gravity affects your mind, body, and emotions. Plus, you’re going to learn about some fascinating, science-backed ways to improve your relationship with gravity. I hope you enjoy this episode of The Model Health Show.  In this episode you’ll discover: How the human body has evolved to manage gravity. (10:56) The link between gravity and gut health. (11:18) How the human microbiome evolved in relationship to gravity. (13:04) Why serotonin is a gravity management substance. (14:21) An example of how gravity can cause GI issues. (17:36) The link between gut issues and low back pain. (21:04) An analogy of our relationship to gravity. (23:32) What happened during Dr. Spiegel’s gravity experiment. (26:08) Why your cardiovascular system is an antigravity system. (28:34) The connection between gravity and mental health. (31:01) Why going on a rollercoaster makes your stomach drop. (31:25) How your relationship with gravity influences your longevity. (37:29) Specific exercises you can do to improve your relationship with gravity. (42:11) The role of breathwork in leveraging gravity. (51:05) Why pushing yourself to get stronger is critical. (58:17)  Items mentioned in this episode include: DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order! Organifi.com/Model  - Use the coupon code MODEL for 20% off + free shipping! Pull by Dr. Brennan Spiegel - Grab your copy of the new book right here! Gravitype Quiz - Learn more about your relationship with gravity!  Connect with Dr. Brennan Spiegel Website / Podcast / 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 LMNT and Organifi. Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model.Â
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Why Movement Is Superior To Exercise & How To Unlock Total Body Fitness - With Katy Bowman
In today’s culture, it’s easy to be sedentary. Most people have access to food, entertainment, and work without having to move much at all. And of course, a sedentary lifestyle has been shown to be linked to a whole host of chronic diseases. The question is: how do we become more active in a culture that encourages a sedentary lifestyle? Today’s guest, Katy Bowman is a biomechanist, bestselling author, and expert in all things movement, mobility, and functionality. She’s back on The Model Health Show for another engaging conversation on how (and why) to add more essential movement into your daily routine. In this conversation, we’re going to cover how our sedentary, convenience-based culture removes opportunities for movement, the difference between movement and exercise, and specific ways to improve your functionality—from your eyes to your feet. Katy has an insightful way of teaching these movement principles, and I know you’re going to take away something that changes the way you think and move. Enjoy!  In this episode you’ll discover: An important distinction between movement and exercise. (12:52) Why reducing movement to its parts is like dissecting an apple. (15:44) The problem with outsourcing our movement for convenience. (17:58) Why labor can be an important category of movement. (19:28) The importance of the eye-brain connection and how to strengthen it. (25:31) How working on your spinal curvature can improve your outcomes as you age. (28:47) The role your feet play in whole body movement. (34:50) A simple stretch you can use to improve the functionality of your feet. (53:19) Why simply sitting on the floor can increase your mobility. (56:36) What we can learn from the way that kids move. (59:58) How to improve your physical workload in middle age. (1:01:45) Why we need to broaden our definition of exercise. (1:04:23) Items mentioned in this episode include: Fromourplace.com/model - Get 10% off toxin-free, ceramic coated cookware with code MODEL! Peluva.com/model - Get 15% off barefoot shoes with my code MODEL! Whole Body Barefoot by Katy Bowman - Learn how to improve the function of your feet! Move Your DNA by Katy Bowman - Read about the power of movement! Connect with Katy Bowman 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 Our Place and Peluva. Get 10% off toxin-free, ceramic coated cookware by using my code MODEL at fromourplace.com/model. 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. Â
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The Truth About Weight Gain During Perimenopause & How to Reclaim Your Hormone Health - With Dr. Mariza Snyder
 For most of medical history, women’s health has been largely overlooked and misunderstood. But after years of a general lack of awareness about the important phase of perimenopause, today there are some incredible health experts taking charge of this conversation. Today, you’re going to hear from one of the leading advocates of women’s health and perimenopause.  Dr. Mariza Snyder is a physician and bestselling author who is on a mission to help women thrive while navigating perimenopause. Her new book, Perimenopause Revolution is a powerful guide to understanding this profound hormonal shift, and how to take control of your hormones and your health.  In this interview, you’re going to learn about the hormones that are at play during perimenopause and menopause and how they affect the body at the systemic level. We’re also going to cover the critical role of metabolic health during hormonal shifts, the lifestyle habits that can help mitigate perimenopause symptoms, and so much more. I hope you enjoy this interview with Dr. Mariza Snyder!  In this episode you’ll discover: The connection between perimenopause and weight gain. (9:25) Why perimenopause is a neuroendocrine transition. (10:20) How transitioning away from rhythmically cycling hormones affects the body. (11:53) Which hormone is the master CEO of the brain. (15:08) How many doctors’ visits on average it takes for a woman to get answers. (19:15) Why perimenopause is like a second puberty. (23:32) The importance of understanding blood sugar during perimenopause. (31:04) How cortisol affects blood sugar. (33:36)  The #1 factor that influences metabolic health. (40:34)  What the biggest metabolic hack is. (43:03) How to use exercise snacks to support your metabolism. (45:14) What to do if you experience an afternoon crash in energy. (49:54) The importance of sleep consistency. (52:43) Strategies for dealing with feeling tired but wired. (58:22) The connection between mental health and perimenopause. (1:00:50) Why perimenopause is a critical time to honor your boundaries and self-care. (1:06:04) The beauty of listening to your body. (1:07:07)  Items mentioned in this episode include: WildPastures.com/model - Get 20% off every box plus an additional $15 off!  Beekeepersnaturals.com/model - Save up to 30% on natural remedies! Levels.link/model - Join today and get 2 free months with a one-year membership!  Use This Proven Formula to Boost Neuroplasticity - Hear Dr. Patrick Porter’s interview!  7 Habits That Slow Down Aging - Hear about the power of a consistent sleep schedule! The Secret to Learning Faster - Listen to Jim Kwik’s interview!  The Perimenopause Revolution by Dr. Mariza Snyder - Preorder the book today!  Connect with Dr. Mariza Snyder 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 Wild Pastures and Beekeeper’s Naturals.  Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20% of for life, plus an additional $15 off your first box at wildpastures.com/model.   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.Â
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Audiobooks Vs. Physical Books, Neurostacking, & Cognitive Flexibility - With Jim Kwik
The human brain has an incredible capacity to learn, grow, and change. But sadly, many people don’t realize their full potential. On today’s show, you’re going to learn how to read faster, build healthier habits, and leverage the power of connecting with others so you can reach your potential. Today’s guest is my incredible friend, Jim Kwik. Jim is the world’s #1 brain coach and an expert in the realm of speed reading and accelerating learning. His mission is to help folks activate their potential using brain training techniques so they can live a limitless life. Jim’s insights are effective and powerful. On this episode, Jim is sharing so much invaluable, practical advice for building healthier habits. You’re going to learn about the three C’s of creating change, a powerful mindset shift to help you reframe problems, and how to accelerate your reading speed. We’re also going to discuss the importance of developing cognitive flexibility and how to use neurostacking to create better habits that will last. Enjoy!  In this episode you’ll discover: The main differences between reading a book and listening to an audiobook. (5:06) What subvocalization is. (6:18) Why reading is like exercise for your mind. (7:42) What a visual pacer is, and the benefits of using this strategy. (9:19) The definition of neurostacking. (13:10) A link between hydration and cognitive performance. (13:46) The 3 Cs of creating intentional habits. (17:22) How gratitude impacts your mind and body. (20:29) What cognitive flexibility is. (30:15) How to reframe the way you think about challenges in life. (44:12) The benefits of making slight tweaks to your existing routines. (46:19) Why we need to be having conversations with people with opposing views. (48:37) The value of in-person connection and learning. (57:18) Items mentioned in this episode include: Paleovalley.com/model - Use code MODEL for 15% off! LimitlessLive.com - Reserve your seat to this amazing event! Connect with Jim Kwik 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 Paleovalley. Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.  Â
The Model Health Show is a fun, entertaining, and enlightening look at health and fitness. No subject is off limits here! World-renown author and nutritionist Shawn Stevenson breaks down complex health issues and makes them easy to understand and overcome. Whether it's weight loss, chronic fatigue, heart disease, diet, exercise, sex, hormones, sleep problems, or countless other health topics, the insights you get here will help you transform your health and live your best life ever.
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