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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TMHS 822: The #1 Most Important Thing That Determines Your Health As You Age
Episode 822
Monday, September 2, 2024 • Duration 01:03:20
Our relationships are a powerful influence over our health outcomes. In fact, in the longest running longitudinal study, it was found that relationships are the number one determinant of human happiness and quality of life. Relationships are a more impactful factor in your well-being than diet, exercise, sleep, and other healthy habits.
On this episode of The Model Health Show, you’re going to learn the key reasons why your relationships are the #1 factor that influence your longevity, and how to intentionally cultivate healthy social bonds. You’re going to learn about how your relationships are connected to your stress levels, longevity, purpose, and so much more.
If you want to live a healthier, happier, more fulfilled life, building and strengthening your relationships is a powerful lever you can pull. This episode is full of the science behind building strong social connections. So click play, listen in, and enjoy the show!
In this episode you’ll discover:
How our relationships impact the way we respond to stress.
What percentage of physician visits are due to stress related factors.
The different types of resources our relationships give us.
What I learned from the Kenyan principle, Harambee.
How physical touch can affect your stress levels.
Why sitting on the floor is linked to longevity.
How having a sense of purpose can impact your health outcomes.
Why setting an intention for your relationships is critical.
What it means to make your relationships a study.
How to balance social media with real-world interactions.
The importance of prioritizing your relationships.
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TMHS 821: These Foods Are ADDICTIVE! Take Back Control of Your Biology With These Tips
Episode 821
Wednesday, August 28, 2024 • Duration 01:01:16
There’s no doubt that our diet influences our mental health, body composition, and risk for developing chronic diseases. And in today’s world, as multiple health epidemics are skyrocketing, it’s more important than ever to be informed about how our food is impacting our biology.
On today’s show, you’re going to learn from four experts in their respective fields about how ultra-processed foods hijack our cravings and hunger and directly influence our health. This episode features some of the top experts like Dr. Amy Shah, Dr. Jud Brewer, and more. These conversations cover topics like how ultra-processed foods alter our neurochemistry, gut health, and mental health.
You’re going to learn about how certain foods are specifically created to get you hooked, how food addiction occurs, and why ultra-processed foods are so easy to overeat. We’re also going to talk about realistic ways to begin changing your dietary habits. So listen in, and enjoy this compilation episode!
In this episode you’ll discover:
How ultra-processed foods are engineered to target dopamine pathways.
The connection between diet and mental health.
What role your gut bacteria plays in dictating your hunger and cravings.
Why the food you eat influences your mood.
What neuropeptide YY is, and its role in satiety.
The difference between hunger and cravings.
Why a diverse diet is key for gut health.
The importance of thinking of nutrition in a more holisticway.
TMHS 812: The Terrifying Truth About Ultra-Processed Foods
Episode 812
Monday, July 29, 2024 • Duration 01:00:51
Ultra-processed foods have become an increasingly large portion of the average American’s diet in recent decades. Should we worry about this radical shift and how it is impacting our biology? Today you’re going to learn the truth about ultra-processed foods and their effects on human health.
On this episode of The Model Health Show, you’re going to hear my interview with fitness and nutrition expert Thomas DeLauer, where I shared how ultra-processed food is destroying our health. You’re going to learn the truth about calories, and how to make healthy choices easier for you and your family. This interview is full of essential information on how your body processes calories and nutrients, the factors that influence your weight, and so much more.
We’re also going to talk about how to make healthy eating more automatic (and more fun)! Understanding this information about ultra-processed foods can help you make more informed decisions for yourself and your family. Enjoy!
In this episode you’ll discover:
What percentage of the average American’s diet is ultra-processed food.
An important distinction between processed food and ultra-processed food.
How your food choices affect your hormonal function.
What percentage of American adults have chronic diseases.
How many people die every year from poor diet.
Why cravings are impacted by culture.
The connection between consuming government subsidized food and obesity.
How the rates of children’s ultra-processed food consumption have risen.
TMHS 722: The Truth About Weight Gain As We Age & New Insights On Weight Loss Drugs - With Chalene Johnson
Episode 722
Monday, September 18, 2023 • Duration 01:11:50
Just like many other aspects of your life, your health and fitness routines are bound to change throughout different phases. On today’s show, you’re going to hear about how to find balance with your diet and exercise as you age. Our guest, Chalene Johnson, is a fitness icon, entrepreneur, and New York Times bestselling author.
Chalene returns to The Model Health Show for a discussion on finding balance during menopause, how stress can impact your weight, and how your thoughts influence your outcomes. This episode contains conversations on the pros and cons of weight loss drugs, and how to create new routines that serve you and your family.
Chalene is sharing her best tips for evolving your routines and how to create a healthier relationship with your body image. As always, Chalene is bringing her incredible wisdom and insights; I hope you enjoy this interview!
In this episode you’ll discover:
How your body and can metabolism shift as you age.
Why perimenopause is a pivotal time for a woman’s health.
The connection between stress and weight gain.
How your thoughts and beliefs can influence your body composition.
Why being conceited is actually a positive trait.
How changing your thoughts can change your body.
The importance of embracing aging.
What zone 2 cardio is, and why Chalene changed her approach to exercise.
How habit stacking can improve your health and relationships.
The nuances of weight loss drugs like Ozempic.
How to create a culture of fitness in your family.
TMHS 721: 5 Ways To Stop Cravings For Unhealthy Foods
Episode 721
Wednesday, September 13, 2023 • Duration 01:07:26
What drives us to have cravings toward certain foods? And what can we learn from our cravings? On this episode of The Model Health Show, you’re going to learn about what cravings actually are, what causes them, and five specific strategies to stop craving unhealthy foods.
You’re going to learn the evolution of cravings throughout human history, how environmental inputs like stress and sleep can affect your desire for certain foods, and which hormones help regulate your food intake. We’ll dive into the body’s constant search for homeostasis and how cravings factor into that equation.
And once you have a strong foundation of how cravings occur, we’re going to discuss five ways to stop cravings for healthy food. These strategies include regulating your blood sugar, implementing stress relief practices, and a whole lot more. This episode is full of practical tips you can use to reduce cravings – so click play, listen in, and enjoy the show!
In this episode you’ll discover:
What cravings are, and what causes them.
Three major sources of cravings.
What post-ingestive feedback is.
How human cravings have evolved over time.
The connection between stress levels and cravings.
Why neuroassociations with certain people or places can cause distinct cravings.
A distinction between cravings and appetite.
What the appetite regulating network is, and how it works.
How leptin resistance occurs.
The link between stress, vitamin C, and cravings for ultra-processed foods.
How dysregulated blood sugar can cause cravings.
An interesting link between nutrient deficiencies and overeating.
What vanishing caloric density is.
The important role sleep plays in regulating food cravings.
What the #1 blood sugar regulator is, and its function in diminishing cravings.
The link between cravings and culture.
How limiting ultra-processed foods can help .
TMHS 720: Improve Your Focus, Promote Neuroplasticity, & Increase Your Attention Span - with Dr. Adam Gazzaley
Episode 720
Monday, September 11, 2023 • Duration 01:18:34
In our fast-paced, technology-centric society, it’s easy to focus on the ways in which our devices are making us more distracted and disconnected. But what if we harnessed the power of technology for good? What if we could utilize technology in a way that could promote neuroplasticity and improve cognition?
Today’s guest, Dr. Adam Gazzaley, is the founding director of Neuroscape at University of California, San Francisco and a professor in neurology, physiology, and psychiatry. He is also the chief scientific advisor and board member at Akili, a company that is dedicated to changing the landscape of cognitive medicine. In this interview, Dr. Gazzaley is sharing the details behind the first-of-its-kind treatment for ADHD—a video game experience.
In this interview, we’re going to talk about the importance of harnessing your attention and how technology can impact your attention span. You’ll learn about the future of experiential medicine, how to improve cognition and neuroplasticity, and so much more. I hope you enjoy this interview with the incredible Dr. Adam Gazzaley!
In this episode you’ll discover:
Why our attention is our most valuable asset.
The challenges that our technology-driven world has created for our brains.
How accessibility to technology changed our attention spans.
Why humans are essentially cyborgs.
The importance of disconnecting from technology.
How your brain handles single-tasking vs. multitasking.
Why awareness about the inefficacy of multitasking is critical.
How to make single-tasking gratifying.
Why technology is a double-edged sword.
What neuroplasticity is, and how it occurs.
The link between neuroplasticity and technology.
How video games can improve cognition.
Why experiences can target systems in the brain.
The difference between molecular medicine and experiential medicine.
Why “chemical imbalance” is an oversimplification.
TMHS 719: The Surprising Benefits of Cholesterol & Dangers of Statin Drugs
Episode 719
Wednesday, September 6, 2023 • Duration 01:04:45
We know that heart disease is the number one killer in the US, claiming one life every 33 seconds. By association, cholesterol has become a dirty word in conventional medicine and in the media. But cholesterol itself is not inherently bad—in fact, cholesterol is a critical compound for human health, responsible for immune health, fetal development, hormone production, and so much more.
The rampant demonization of cholesterol has led to numerous problems like pervasive nutrition myths about healthy foods and the overprescription of statin drugs. On this cholesterol masterclass, you’re going to hear powerful insights from Dr. Jonny Bowden on the topic of cholesterol and heart disease. Dr. Jonny Bowden is a board-certified nutritionist, a best-selling author, and a nationally recognized expert in the field of longevity.
You’ll learn the truth about cholesterol, heart disease, and statin drug usage. This episode contains the best information about cholesterol, including its roles in the body, the problem with current testing methods, in which situations statins are an appropriate treatment, and so much more. Enjoy!
In this episode you’ll discover:
What cholesterol is and how it functions in the body.
The relationship between cholesterol and myelin.
An interesting fact about the cholesterol content in human breastmilk.
The role cholesterol plays in creating your sex hormones.
Why cholesterol gained a bad reputation & why it does not cause heart disease.
How observational studies work.
Why most statin therapy is based on outdated science.
Which population receives zero benefit from taking statin drugs.
Why statins were created, and what type of patient they were developed to treat.
The connection between statin usage and cognitive impairment.
Which biomarker can actually predict cardiovascular events.
How the pharmaceutical industry has created statin overuse.
What percentage of Americans suffer from insulin resistance.
TMHS 718: How Plastics Are Changing Human Health
Episode 718
Monday, September 4, 2023 • Duration 48:23
Plastic has become one of the most common and convenient substances in our modern world. Especially when it comes to food packaging and food storage, plastic has infiltrated the market, frequently used for everyday items like storing leftovers, bottled water, and baby bottles. However, plastic contains thousands of harmful compounds that have the potential to disrupt your hormones, metabolism, and brain.
On today’s show, you’re going to learn the truth about how plastic usage can impact human health. You’ll hear the studies on how plastic containers can release particles into food, the truth behind plastic regulation in the food system, and the proven detrimental effects of frequent plastic usage. Most importantly, we’re going to discuss realistic ways to reduce your plastic exposure and tips for enhancing your body’s ability to eliminate toxins.
Making a positive impact on your health can be as simple as making practical tweaks to your existing routine. I hope this episode inspires you to reduce your plastic usage in a way that works for your lifestyle and family. Click play to learn more about how plastics are changing human health!
In this episode you’ll discover:
The impact of microwaving plastic food containers.
What microwave safe actually means.
The history of plastic production.
How exposure to microplastics can impact our biology.
The scary truth about using plastic baby bottles.
How microplastics and nano plastics can integrate into our tissues.
The connection between plastic exposure and risk for developing brain disorders.
What xenoestrogens are and how they can impact your body.
Why BPA free plastics can also damage your health.
The connection between BPA and fertility.
Healthier options for food storage.
What to consider about drinking from plastic water bottles.
The best ways to support your body’s natural detoxification systems.
TMHS 717: Take Control of Your Time: Tips to Invest in Your Health, Habits, & Fulfillment
Episode 717
Wednesday, August 30, 2023 • Duration 01:30:52
“Time is more valuable than money. You can get more money, but you cannot get more time.”–Jim Rohn
Our fast-paced culture not only encourages busyness, but in some ways, it mandates it. Most folks have jam-packed schedules consisting of work obligations, commutes, family commitments, and more. But there’s a huge difference between being busy and being productive. Now more than ever, achieving your goals requires you to be intentional with your time.
On today’s show, you’re going to learn strategies for effectively managing your time. This compilation episode will teach you how to improve your focus and time management skills, how to gain clarity and invest your time wisely, and how to create systems that encourage productivity. You’ll hear from thought leaders like Jesse Itzler, Cal Newport, and Jim Kwik.
Your time is a critical and limited resource, but fortunately, time management is a skill that can constantly be sharpened. I hope this episode brings you inspiration and value. So listen in and enjoy this episode of The Model Health Show!
In this episode you’ll discover:
What is the greatest superpower we all possess is.
Why the concept of moderation can hold you back from success.
The importance of evaluating your relationship with time.
How to identify the places where you can do your best thinking.
What monotasking is, and how to use it to accelerate your productivity.
The power of creating systems to diminish decision fatigue.
What deep work is, and why it matters.
A major flaw in modern work culture.
The importance of deep work in the knowledge economy.
How deep work can enable you to learn quickly.
What attention residue is.
The difference between being busy and being effective.
Why people who practice deep work are happier.
How to utilize rituals to help your brain focus and preserve energy.
TMHS 716 - 10 Foods to Improve Your Memory, Focus, & Overall Brain Health
Episode 716
Monday, August 28, 2023 • Duration 01:03:28
Eating well has the potential to manifest a variety of changes in your body, including improving your brain function. And at a time when progressive neurodegenerative diseases are at an all-time high, protecting the function of your brain is one of the best things you can do to ensure health and longevity.
Today you’re going to learn about ten specific foods that have been proven to boost memory, improve focus, and contribute to overall brain health. You’ll hear the studies backing up each food, what you need to consider when sourcing your groceries, plus the best ways to incorporate these nutritional powerhouses into your diet.
These ten foods are featured in my newest book, Eat Smarter Cookbook. I’m going to share what you can expect from the book, how to incorporate these ten brain-boosting foods into your family’s regular meals, and the best ways to upgrade your plate without sacrificing taste, tradition, or enjoyment. Enjoy!
In this episode you’ll discover:
How acai can reduce neuroinflammation.
The link between belly fat, insulin resistance, and inflammation in the brain.
How to utilize the benefits of acai without disrupting your blood glucose.
What percentage of the average American child’s diet is ultra-processed foods.
The health benefits of consuming raw honey.
What to look for when shopping for high-quality honey.
Which compounds in fatty fish are necessary for brain function.
The connection between omega 3 consumption and brain shrinkage rates.
How drinking coffee can reduce your risk of developing progressive brain diseases.
The best way to leverage the health benefits of coffee.
Which food can reduce oxidative stress and improve neuron health.
How much cinnamon to consume daily to reap its benefits.
The importance of phospholipids for brain health.
Why it can be difficult to move toward a healthier diet.
The fascinating science of how humans evolved to overeat.
Why ultra-processed foods are so easy to overeat.
What the scarcity loop is, and how to use it to change your habits.
How scarcity cues influence our behaviors.
What addiction actually is.
The first step in changing eating habits.
How to change the reward system in your brain.
Items mentioned in this episode include:
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