The Model Health Show

“Race and racism are a reality that so many of us grow up learning to just deal with. But if we ever hope to move past it, it can’t just be on people of color to deal with it. It’s up to all of us—Black, white, everyone—no matter how well-meaning we think we might be, to do the honest, uncomfortable work of rooting it out. It starts with self-examination and listening to those whose lives are different from our own. It ends with justice, compassion, and empathy that manifests in our lives and on our streets. I pray that we all have the strength for that journey, just as I pray for the souls and the families of those who were taken from us.” – Michelle Obama

Long-standing, deep-seated racial inequities are being uncovered in every aspect of American life. Not only do many western illnesses (and even the pandemic) disproportionately affect Black people, but now we’re seeing a widespread public outcry about racism in our criminal justice system. If you’re at all familiar with The Model Health Show, you know my tendency to dig into the numbers, look at the data, and find the root cause of any issue.

That’s what we’re going to dive into on today’s show. You’re going to gain a deeper understanding of systemic racism, racial profiling, and the disproportionate rates in which violence, poverty, homicide, and police brutality affect the Black community. I hope you will come into this episode with an open mind, and I also ask for your compassion as I share deeply personal and hurtful experiences.

I invite you to view these current events through my perspective and the culmination of my experiences as a Black man in America. I also want to encourage you to be part of the change—offering specific action steps you can take in your heart, your home, and your community.

In this episode you’ll discover:

• Where I come from, and how my early exposure to violence influenced me.
• What the second most influential factor in the lower lifespan of black men is.
• Why we need to start viewing violence as an epidemic of public health.
• How our life experiences shape our viewpoints and outcomes.
• The experience that led me to always seek out truth.
• How being involved in a desegregation program affected me.
• An example of how societal norms can change in just one generation.
• My experiences being racially profiled by the police and other authority figures.
• The core issue that our society needs to address.
• Why I believe racial injustice is still an undercurrent in our society.
• The importance of recognizing your own cognitive biases.
• History of Black Wall Street.
• How education and exposure can facilitate deep change.
• The link between poverty and violence, and what you can do to help.
• What qualified immunity is, and why we need to speak up about it.
• The qualities and training that I believe should be mandatory for police officers.
• How to leverage your vote to create systemic change.
• What you need to know about prosecutor-police relationships.
• How to use your voice as a force for compassion, equality, and love.

Items mentioned in this episode include:

• Thrivemarket.com/modelhealth ⇐ get a $20 shopping credit with a new membership!
• Organifi.com/Model ⇐ Use the coupon code model for 20% off!
• The World Is Facing Great Challenges with Dr. Michael Beckwith – Episode 415
• Outliers by Malcolm Gladwell
• When They See Us on Netflix

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Everything can change in one moment, with one decision, or one encounter. That’s what my friend Ed Mylett learned when his father got sober after years of suffering from alcoholism. Everything changed when Ed’s dad decided to give sobriety one more try. The truth is many of us are just one step away from the life we want to live.

Today, Ed is back on The Model Health Show to share life-changing principles from his new book, The Power of One More. Ed Mylett is a globally recognized speaker, bestselling author, and serial entrepreneur. In this interview, you’re going to learn why you’re closer to your goals than you think, why invisible progress can be impactful, and how your identity shapes your experiences.

You’ll hear powerful insights on maximizing your time, getting results, controlling your thoughts and emotions, and so much more. No matter what your goals are, Ed’s dynamic insights are sure to inspire and empower you. So listen in, take notes, and enjoy the show!

In this episode you’ll discover:

• The dual meaning of one more.
• Why your experiences are qualifications.
• How your identity dictates your outcomes.
• The three ways to shift your identity.
• What it means to be the one.
• How the reticular activating system in the brain works.
• Why being unrealistic is a positive trait.
• The power of the questions you ask yourself.
• How to build confidence.
• What compound pounding is, and why it’s so powerful.
• The difference between time management and time manipulation.
• How changing your physiology can change your emotions.
• What the enemy of execution is.
• The definition of a multiplier.
• How fear and anger are connected.
• What one more inconvenience means.

Items mentioned in this episode include:

• Paleovalley.com/9yearspecial -- Get a bottle of Essential C Complex for $4.99!
• Beekeepersnaturals.com/model -- Save 25% on raw honey & other natural remedies!
• The Power of One More by Ed Mylett
• Think and Grow Rich by Napoleon Hill
• The Power of Intention by Wayne Dyer
• Connect with Ed Mylett Website / Podcast / Instagram

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A new study links frequent napping to high blood pressure and an increased risk of having a stroke. This research might alarm you, especially if you’re someone who enjoys taking naps. However, taking naps isn’t inherently bad. The problem is that taking frequent naps may indicate a deeper underlying issue: poor sleep quality at night.

Sleep is a critical part of your overall health, and not getting enough high-quality sleep can lead to a myriad of problems, including increased risk for multiple chronic illnesses. On this episode of The Model Health Show, we’re going to dive into the science of napping and overall sleep hygiene. You’re going to learn about how sleep debt works, and how it can impact your health. You’ll also learn about sleep cycles, the function of melatonin, and the optimal way to nap.

Most importantly, we’re going to cover specific things you can do to improve your sleep quality so that you can be well-rested and healthy. You’ll learn how to optimize your sleep environment, how to improve your melatonin production, and so much more. So click play, listen in, and enjoy the show!

In this episode you’ll discover:

• The correlation between taking naps and having high blood pressure.
• How insufficient sleep can contribute to your risk of developing chronic illnesses.
• The two kinds of sleep debt.
• How short-term sleep debt can contribute to insulin resistance.
• What effects sleep deprivation can have on your decision-making skills.
• Why sleeping too little can influence your cravings and hunger hormones.
• How ghrelin and leptin are impacted by sleep deprivation.
• The dangers of accruing a long-term sleep debt.
• An important distinction between nap frequency and nap duration.
• How long your nap should be to reap the most benefits.
• What sleep inertia is.
• The prerequisites for making melatonin.
• What sleep cycles are and how they work
• How to determine the best time of day to take a nap.
• The wide range of biological processes that are driven by melatonin.
• How to improve your sleep quality by optimizing your evening routine.
• The biggest culprit in disturbing our sleep.
• How using your phone at night can impact your melatonin production.
• The relationship between temperature and sleep quality.
• Why it’s so important to get sun exposure during the day.
• The bottom line about taking naps.

Items mentioned in this episode include:

• Foursigmatic.com/model -- Get an exclusive 10% discount on your daily health elixirs!
• Ettitude.com/model -- Use the coupon code model15 for 15% off organic bedding!
• Biggest Mistakes People Make When Trying to Get a Good Night’s Sleep – Episode 580

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Stress is a normal part of being human, and in our modern world, stress is something that we will always experience on some level. But lately it seems like stress triggers are in overdrive, and many of us are looking for ways to clear our minds and manage stress so that we can be our best selves.

In this compilation episode, you’ll learn advice and strategies from eight experts on how you can better manage stress. While it’s impossible to totally eliminate the stressors in your life, you have the capacity to build your resiliency. This episode will teach you how to modulate your stress so that you can maintain your happiness and health—no matter what is going on in the world around you.

You’re going to hear about the different types of stress, and how your relationship with technology influences your stress levels. You’ll learn about the power of food, music, and exercise to manage stress, proven ways to improve your resiliency, and much more. Enjoy!

In this episode you’ll discover:

• What percentage of doctor’s visits are due to stress-related illnesses.
• Why your brain needs downtime.
• What Micro Stress Doses are, and how to understand your personal threshold.
• The two types of stress that we experience.
• What xenohormetic molecules are.
• The power of eating colorful foods.
• What primary cilia are.
• How sound can actually change cellular structure in your brain.
• Why play is a self-tuning mechanism for your brain.
• The importance of taking inventory of your time.
• What the Japanese term shinrn-yoku means.
• Why cortisol is not inherently negative.
• What cross-adaptation is.
• Activities you can engage in to help you manage psychological stress.
• How exercise can help build up your resilience to stress.

Items mentioned in this episode include:

• Organifi.com/Model ⇐ Use the coupon code model for 20% off!
• Foursigmatic.com/model ⇐ Get 15% off your daily health elixirs and coffee!
• The Surprising Science of Stress with Dr. Rangan Chatterjee – Episode 376
• Why We Age & Why We Don’t Have To with Dr. David Sinclair – Episode 381
• How Sound Influences Healing with Dr. Kulreet Chaudhary – Episode 404
• How Your Posture Affects Your Brain with Aaron Alexander – Episode 389
• Brain Wash with Drs. David & Austin Perlmutter – Episode 392
• The Microbiome-Emotion Connection with Dr. Jillian Teta – Episode 349
• Hyperpalatable Foods & Sketchy Chemicals with Max Lugavere – Episode 403
• The Extraordinary Link Between Exercise & Joy with Dr. Kelly McGonigal – Episode 393
• The Stress Solution by Dr. Rangan Chatterjee
• Lifespan by Dr. David Sinclair
• Sound Medicine by Dr. Kulreet Chaudhary
• The Align Method by Aaron Alexander
• Brain Wash by Drs. David & Austin Perlmutter
• Grain Brain by Dr. David Perlmutter
• Sleep Smarter by Shawn Stevenson
• Natural Solutions for Digestive Health by Dr. Jillian Teta
• Genius Foods by Max Lugavere
• The Joy of Movement by Dr. Kelly McGonigal
• TED Talk: How to Make Stress Your Friend by Dr. Kelly McGonigal
• Subscribe to The M...

When I started The Model Health Show nine years ago, I stepped up to the microphone with a profound passion and desire to teach folks how to create a unique model for their own health and fitness. Nine years later, I’m proud to say that I’m still committed to that mission, and I’m honored by all the experts that have contributed their knowledge and expertise to help you feel more empowered in reaching your health goals.

On today’s show, we’re going to highlight nine of the most powerful moments from fitness experts who have been featured on The Model Health Show over the past nine years. We’re covering strategies, tools, and mindset shifts that will not only help you build your best body, but also contribute to your posture, metabolic health, and longevity. While fitness is not the only component of health, it’s an important component that we can all constantly learn about and improve on.

I hope these nine expert insights contribute to your health and fitness goals. Whether you’re a first-time listener or you’ve been here for almost a decade, I want to thank you for celebrating this nine-year anniversary with me. Thank you for making The Model Health Show a part of your life, and for being a part of my mission. Enjoy!

In this episode you’ll discover:

• Which exercise is the most underrated.
• Why creating stability is so important in fitness.
• How muscle mass impacts metabolic health.
• A basic template for creating an effective workout routine.
• How cardiovascular exercise impacts longevity.
• Why walking is a nutrient-dense movement.
• The health benefits of walking, and realistic ways to incorporate it into your life.
• Why it’s important to be strong in a multitude of different ways.
• The benefits of overloading the body.
• Why adding muscle mass should be everyone’s goal.
• A guideline for knowing how much weight you should be lifting.
• What the oldest form of strength training is.
• How to simplify your workout routine.
• What unconventional training is.
• The importance of incorporating movement that prevents muscle imbalance.
• Benefits of using kettlebells, steel clubs, and steel maces.
• Which tactic is best for improving posture.
• Why taking your health seriously will help you live your best life.
• What consistency means when it comes to movement.
• The definition of mobility.

Items mentioned in this episode include:

• Paleovalley.com/9yearspecial -- Get a bottle of Essential C Complex for $4.99!
• Onnit.com/model -- Save an exclusive 10% on performance supplements & tools!
• 6-Pack Secrets & Getting Superhero Fit with Don Saladino – Episode 499
• Get Fit Faster by Optimizing Your Psychology with Luka Hocevar – Episode 533
• How Culture Controls Our Movement with Katy Bowman – Episode 478
• How to Improve Your Strength & Performance with Mark Bell – Episode 363
• Getting Stronger with Progressive Overload with Dr. Jay Ferrugia – Episode 253
• Unconventional Exercise & Creating an Alpha Brain with Aubrey Marcus – Episode 224
• How Your Environment Is Shaping Your Body with Aaron Alexander – Episode 551
• Redefining Fitness & Adapting to Life’s Challenges with Lita Lewis – Episode 529
• Boost Performance & Upgrade Your Movement with Dr. Kelly Starrett – Episode 281

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