TMHS 579: Use These 9 Fitness Tips To Upgrade Your Body

05/04/22 • 96 min

1 Listener

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

Join TMHS Facebook community - Model Nation

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*Download Transc...

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

Join TMHS Facebook community - Model Nation

Be sure you are subscribed to this podcast to automatically receive your episodes:

*Download Transc...

Previous Episode

TMHS 578: How To Transform Your Mind, Body, & Mission - With Eben Britton

“Although the world is full of suffering, it is also full of the overcoming of it.” - Helen Keller

Pain is an inevitable, universal part of being human. While the challenges that life throws at us can sometimes seem overwhelming, our power lies in our ability to overcome, heal, and grow. If you’ve ever felt mentally and emotionally broken from traumatic experiences, this interview will resonate with you.

Today’s guest, Eben Britton, is a former NFL offensive lineman turned yogi, a podcaster, and the author of The Eben Flow: Basic Tools to Transform Your Life. On this episode of The Model Health Show, he’s sharing powerful insights about the ups and downs of life, the importance of healing trauma, and how tapping into your inner truth and power can change everything.

You’re going to hear conversations about the medical culture in major sports leagues, how to change the way you think about pain and suffering, tapping into your unique gifts, and so much more. Eben has a multitude of wisdom and personal experience to share; I hope you’ll listen in and take this interview to heart. Enjoy!

In this episode you’ll discover:

Why meditation is healing.
Eben’s experience playing in the NFL.
The importance of having confidence.
Why football can’t be played half-heartedly.
How writing helped Eben process trauma and begin healing.
Why sensitivity is a gift.
How cannabis can be used as a trauma reducer.
The importance of asking yourself what is serving you.
How Eben began his meditation practice.
What it means to use your suffering as your gift.
The difference between wrestling and dancing with pain.
Why staying comfortable can stunt your growth.
The importance of celebrating diversity.
Why your inner truth is the only truth that matters.
The power of being willing to do hard things.

Items mentioned in this episode include:

Organifi.com/Model -- Use the coupon code MODEL for 20% off!
Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs!
10 Powerful Ways to Improve Your Confidence – Episode 575
What Does It Take to Stay in the NFL? by Eben Britton
The Eben Flow by Eben Britton
Connect with Eben Britton Website / Twitter / Instagram

Join TMHS Facebook community - Model Nation

Be sure you are subscribed to this podcast to automatically receive your episodes:

*Download Transcript

Next Episode

TMHS 580: The Biggest Mistakes People Make When Trying To Get A Good Night’s Sleep

There’s nothing more rejuvenating than a good night’s sleep. But did you know that there’s an important distinction between sleep quantity and sleep quality? While the number of hours you sleep is an important factor, sleep quality is a critical, often-overlooked element that impacts multiple facets of your health. High-quality sleep is restorative for the body and can influence everything from metabolic function to susceptibility to chronic illnesses.

On today’s show, we’re going to delve into five bad habits that are destroying your sleep quality. Fortunately, improving your sleep quality is something you may be able to control with a few simple tweaks to your sleep hygiene. You’re going to discover some interesting studies on circadian rhythms, melatonin production, the body’s internal thermostat, and more.

More importantly, you’re going to learn about simple changes you can implement today that can make a huge difference in your sleep quality. You’re going to learn about light exposure, temperature regulation, foods to consume (& avoid), and the role that stress levels play in your overall sleep quality. So click play, take advantage of any of these habits you can improve on, and enjoy the show!

In this episode you’ll discover:

How the glymphatic system works.
The number of Americans that are sleep deprived.
Which brain waves are associated with the different sleep stages.
How long the average sleep cycle is.
The role of the suprachiasmatic nucleus.
How using light-emitting electronics after dark can impact your circadian clock.
Tips for reducing light exposure at night.
The ideal temperature for sleeping.
How cortisol levels impact sleep quality.
Why you should think twice before exercising at night.
The connection between cortisol and melatonin.
How eating too close to bedtime impacts your cortisol levels and sleep cycles.
The importance of getting access to natural light.
How movement in the morning can reset your cortisol rhythm.
What effects sugar consumption has on sleep.
How alcohol can impact sleep cycles.
What the REM rebound effect is.
Why you should set a caffeine curfew.
Real food sources to improve the hormones that affect sleep.