5 Science-Backed Cheat Codes to Stay Consistent With Your Workouts

5 Science-Backed Cheat Codes to Stay Consistent With Your Workouts

Most people don’t struggle with knowing what to do when it comes to fitness. The real challenge is doing it consistently. And here’s the truth: consistency isn’t about willpower, it’s about design. In this episode, I’m breaking down five science-backed “cheat codes” that make working out feel easier, more automatic, and something your brain actually starts to crave. Because when you understand how your biology and psychology work, you can finally stop fighting yourself and start winning.  From behavioral science to motivational psychology, you’re going to see why most fitness advice falls short and what truly works instead. This is about shifting from relying on discipline to creating systems that support your success.  You’re going to learn how your environment, relationships, and even your identity shape your habits. We’ll talk about the power of social support, how to eliminate friction in your daily routine, and why your “why” is the ultimate driver of transformation. If you’ve ever struggled to stay consistent, this episode is going to give you a completely new framework to build lasting results.  In this episode you'll discover: * Why consistency isn’t a knowledge problem—it’s a design problem (00:00) * The myth of willpower and what actually drives consistency (01:00) * How social support can increase exercise consistency by up to 50% (02:00) * The power of group fitness and 97% adherence rates (03:00) * Real-life insights from working out with a partner  (06:00) * How to communicate and motivate effectively in workout relationships (10:00) * The key elements that make group fitness so effective (12:00) * Cheat Code #2: Designing your physical environment for success (16:00) * Simple ways to remove friction and make fitness automatic (18:00) * Movement triggers and integrating activity into daily life (24:00) * Cheat Code #3: Temptation bundling and dopamine-driven habits (32:00) * Cheat Code #4: The “fresh start effect” and using time to your advantage (37:00) * Cheat Code #5: The power of your “why” and intrinsic motivation (41:00) * How to build identity-based habits that actually stick (49:00) Items mentioned in this episode include: * drinklmnt.com/model [https://drinklmnt.com/model] - Most people are underhydrated—and it’s costing you energy, focus, and performance. LMNT delivers a science-backed electrolyte ratio with no sugar, no junk—just what your body actually needs. Get a FREE sample pack with any order. Be sure you are subscribed to this podcast to automatically receive your episodes: * Apple Podcast [https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578] * Spotify [https://open.spotify.com/show/6F3aCAq1L6k3eVqfaveMCp] * Soundcloud [https://soundcloud.com/themodelhealthshow] * Pandora [https://www.pandora.com/podcast/the-model-health-show/PC:61814] * YouTube [https://www.youtube.com/@TheShawnModel] This episode of The Model Health Show is brought to you by LMNT. LMNT makes it easy to stay hydrated and perform at your best with science-backed electrolytes designed to support energy, cognitive function, and muscle performance. With zero sugar, no artificial ingredients, and optimal ratios of sodium, potassium, and magnesium, it’s a simple upgrade to your daily routine. Head to drinklmnt.com/model [https://drinklmnt.com/model] to get a free sample pack with your purchase and experience the difference for yourself.

Do This to Cut Cortisol by 43%, Relieve PTSD, & Rewire Your Nervous System - With Jessica Ortner

Most people still believe that when stress hits, you should just “think positive” and push through—but your biology doesn’t work that way. When your brain’s alarm system gets triggered, your rational thinking literally goes offline. In this episode, we’re breaking down a powerful, science-backed way to work with your nervous system—not against it—to reduce stress, lower cortisol, and regain control of your mind and body. Our guest, Jessica Ortner, is a New York Times bestselling author and co-founder of The Tapping Solution, a global movement that’s helped millions of people reduce anxiety and trauma using Emotional Freedom Techniques (EFT). Her work is backed by hundreds of peer-reviewed studies and is now being researched at institutions like Yale, Harvard, and Columbia. Jessica brings both personal experience and cutting-edge science to help us understand how to truly rewire our stress response. In this conversation, you’re going to discover how tapping can reduce cortisol levels by up to 43%, help resolve PTSD symptoms, and transform the way your brain responds to stress triggers. We’re diving into the neuroscience behind anxiety, how your body stores trauma, and why you can’t think your way out of stress—but you can retrain your nervous system. Plus, you’ll learn a simple, practical technique you can use anytime to create calm on demand.  In this episode you'll discover: * Introduction + Why you can’t think your way out of stress  (00:00) * The tapping method & 43% cortisol reduction explained (01:23) * Meet Jessica Ortner + what EFT tapping is (02:02) * How tapping calms the nervous system (science breakdown) (03:21) * Jessica’s anxiety story & discovering tapping (05:31) * Why chronic stress is so damaging today (09:08) * The 43% cortisol study (how tapping beats other methods) (10:05) * PTSD study: 90% symptom remission (game-changing results) (13:31) * Real-life PTSD story + first responders application (17:00) * “Your body’s electrical system” (trauma + stress explained) (19:32) * Memory reconsolidation: how tapping rewires the brain (22:30) * The “familiarity trap” + why anxiety patterns repeat (28:06) * Fear of flying story + real-world tapping results (31:38) * Step-by-step tapping tutorial (guided demo) (35:25) * Tapping for physical pain + healing stories (45:24) * Brain scan study: tapping reduces cravings & rewires responses (51:17) * Final insights + how tapping can transform your life (58:02) Items mentioned in this episode include: * Grab your copy of Rewired and learn how to rewire your brain, calm your nervous system, and break free from stress-driven patterns: Rewired - The Breakthrough Tapping Method [https://rewired.thetappingsolution.com] * Paleovalley.com/model [https://paleovalley.com/model]– Real, nutrient-dense foods made with integrity to support your health and energy. Get 15% off with code MODEL. * Organifi.com/model [https://organifi.com/Model] – High-quality superfood blends designed to simplify your nutrition and support whole-body wellness. Get 20% off + free shipping with code MODEL * Connect with Jessica Ortner  Website [https://www.thetappingsolution.com/] || Instagram [https://www.instagram.com/jessicaortner/] || Facebook [https://www.facebook.com/JessicaOrtner] * We’re celebrating 1,000 episodes of The Model Health Show— Join us for a special live experience with unforgettable moments and guest appearances!! Save your Spot and be part of the celebration at: Themodelhealthshow.com/livestream [https://themodelhealthshow.com/livestream/] Be sure you are subscribed to this podcast to automatically receive your episodes: * Apple Podcasts [https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578]  * Spotify [https://open.spotify.com/show/6F3aCAq1L6k3eVqfaveMCp]  * Soundcloud [https://soundcloud.com/themodelhealthshow]  * Pandora [https://www.pandora.com/podcast/the-model-health-show/PC:61814]  * YouTube [https://www.youtube.com/@TheShawnModel]   This episode of The Model Health Show is brought to you by Paleovalley and Organifi. Paleovalley Essential C Formula Most vitamin C supplements are derived from genetically modified corn and synthetic compounds—but Paleovalley uses real, organic superfoods like camu camu, amla berry, and acerola cherry. Head to paleovalley.com/model [https://paleovalley.com/model] to get 15% off your order. Organifi makes it simple to fuel your body with high-quality, delicious nutrition—without the guesswork. Head to Organifi.com/model [https://organifi.com/Model] and use the code MODEL to get 20% off your order.

The Hidden Truth About Exercise: Disease Prevention, Longevity, & More Energy Than You Can Imagine!

So many people still have it twisted—exercise isn’t about aesthetics, it’s about energy, vitality, and unlocking the highest expression of who you are. In this episode, we’re flipping the script on what movement really means for your health. From boosting your cellular energy to protecting your brain and immune system, you’re going to discover why exercise is one of the most powerful tools we have—not just for longevity, but for living better right now.  In this episode, I’m breaking down the science-backed truth about exercise—from large-scale meta-analyses to cutting-edge research on mitochondria, mental health, and disease prevention with data from thousands of participants and decades of research showing exactly how movement impacts your biology, your mood, and your lifespan.  You’re going to learn how exercise actually creates energy instead of draining it, why it’s more effective than medication for mild depression in some cases, and how it dramatically reduces your risk of chronic disease and infectious illness. We’ll also break down the five most powerful types of movement you can start using today—and why the most important one is simply the one you’ll actually do.  In this episode you'll discover: * How consistent exercise improves energy and reduces fatigue (00:50) * Why even one workout can boost your energy (03:09) * How movement helps your body create energy (04:20) * The role of mitochondria in cellular energy (06:52) * How exercise impacts depression, stress, and anxiety (08:23) * Why your muscles act as an endocrine organ (10:45) * How exercise trains your brain to experience more pleasure (12:03) * How exercise strengthens immune function (15:30) * The link between exercise and chronic disease prevention (21:30) * Why muscle is essential for metabolic health (23:21) * How exercise improves brain function and memory (24:30) * The five most science-backed forms of exercise (27:10) * The longevity benefits of walking (28:13) * Why the best exercise is the one you’ll actually do (32:22) Items mentioned in this episode include: * LMNT [%E2%81%A0https://drinklmnt.com/model%E2%81%A0] – Your hydration impacts everything from energy and focus to how you feel day-to-day. LMNT provides key electrolytes to support overall wellness, workouts, and recovery. Go to https://drinklmnt.com/model [https://drinklmnt.com/model] to get a free sample pack today! Be sure you are subscribed to this podcast to automatically receive your episodes: * Apple Podcasts [https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578]  * Spotify [https://open.spotify.com/show/6F3aCAq1L6k3eVqfaveMCp]  * Soundcloud [https://soundcloud.com/themodelhealthshow]  * Pandora [https://www.pandora.com/podcast/the-model-health-show/PC:61814]  * YouTube [https://www.youtube.com/@TheShawnModel]   This episode of The Model Health Show is brought to you by LMNT. LMNT is a science-backed electrolyte drink designed to support hydration, energy, and optimal performance—without the sugar, artificial colors, or junk found in conventional sports drinks. With the perfect ratio of sodium, potassium, and magnesium, it helps support your workouts, cognitive function, and immune system. Head over to https://drinklmnt.com/model [https://drinklmnt.com/model] to get a free sample pack with your order.

The Menopause Gut: Why Metabolism Changes & How to Reclaim Your Body - With Cynthia Thurlow

It was once believed that the process of menopause was just something that women had to suffer through, often silently. But today, the conversation is changing. We now know that perimenopause and menopause symptoms can be reduced with science-backed education, hormone replacement therapy, and lifestyle interventions.  Cynthia Thurlow is a nurse practitioner and bestselling author who is passionate about helping women take control of their health from midlife and beyond. Her newest book, The Menopause Gut is a paradigm-shifting guide to how hormones shift in perimenopause and menopause, and how balancing the microbiome can shape your health outcomes as you age.  Today, Cynthia is back on The Model Health Show for an important conversation on how women can prioritize feeling their best through the transition of menopause. You’re going to learn about the bidirectional relationship between gut health and hormones, how women can navigate the aging process as smoothly as possible, and the critical role nutrition plays in metabolic health, immune health, and more. I hope you enjoy this interview with the one and only Cynthia Thurlow!  In this episode you’ll discover: * The meaning behind the book title, The Menopause Gut. (2:37) * What the 3 Ps of a woman’s life are. (5:31) * Why the gut is a powerful regulator for aging. (6:28) * Specific things that accelerate aging of the ovaries. (7:38) * Two things that women need to think about before entering perimenopause. (8:20) * What the estrobolome is and why it matters. (9:21) * The link between inflammation, the immune system, and menopause. (16:52) * How adverse childhood experiences can lead to autoimmune diseases. (29:31) * The truth about counting calories, especially for menopausal women. (37:30) * Nutrition principles for perimenopausal and menopausal women. (48:36) * The main caveat that midlife women should consider about intermittent fasting. (53:00) Items mentioned in this episode include: * WildPastures.com/model [https://wildpastures.com/model] - Get 20% off every box plus an additional $15 off!  * Organifi.com/Model  [https://themodelhealthshow.com/organifi]- Use the coupon code MODEL for 20% off + free shipping! * The Menopause Gut by Cynthia Thurlow [https://www.amazon.com/Menopause-Gut-Balance-Microbiome-Reclaim/dp/0593855191/tag=modelhealth1-20] - Order your copy today! * Connect with Cynthia Thurlow Website [https://www.cynthiathurlow.com/] / Podcast [https://open.spotify.com/show/5GRmQSxzZtbO0RtAeQl8gM] / Instagram [https://www.instagram.com/cynthia_thurlow_/] / Facebook [https://www.facebook.com/cynthiathurlowofficial] / YouTube [https://www.youtube.com/cynthiathurlow]  Be sure you are subscribed to this podcast to automatically receive your episodes:  * Apple Podcasts [https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578] * Spotify [https://open.spotify.com/show/6F3aCAq1L6k3eVqfaveMCp] * Soundcloud [https://soundcloud.com/themodelhealthshow] * Pandora [https://www.pandora.com/podcast/the-model-health-show/PC:61814] * YouTube [https://www.youtube.com/@TheShawnModel]  This episode of The Model Health Show is brought to you by Wild Pastures and Organifi. Get 100% grassfed and finished beef, pasture raised chicken, and other nutrient dense, regenerative meats. Sign up with my link to get 20%

The Truth About Snoring, the Science of Dreams, & the Connection Between Sleep & Fat Loss - With Dr. Michael Breus

Sleep is an essential human function that affects every aspect of your health and well-being. Whether it’s your mental health, metabolism, or risk of disease, getting better quality sleep can make a positive impact. Today, you’re going to learn about the critical role of sleep for your health and how to improve your sleep quality.  Dr. Michael Breus, also widely known as “The Sleep Doctor,” is a double board-certified Clinical Psychologist and Clinical Sleep Specialist. In his newest book, Sleep Drink Breathe, Dr. Breus shares the most recent science on how sleep, hydration, and breathing can transform your health. Today, he’s back on The Model Health Show for an in-depth conversation on the transformative power of sleep.  You’re going to learn about how sleep-deprivation impairs your metabolism, the different sleep chronotypes and how they behave, and what you can learn from your dreams. We’re also diving into the topics of mouth tape, supplementation for better sleep, and the best ways to deal with snoring. Dr. Michael Breus is an absolute expert when it comes to optimizing your sleep, and I know you’re going to love this conversation.   In this episode you’ll discover: * What happens to your metabolism when you’re sleep deprived. (4:06) * How your hunger hormones respond to sleep deprivation. (4:34) * What sleep quality is and how to measure it. (8:44) * The different sleep chronotypes. (9:52) * What percentage of the population has chronic insomnia. (13:33) * Different things you can learn about yourself by understanding your chronotype. (15:15) * How your circadian rhythm can shift as you age. (22:16) * The problem with Daylight Saving Time. (23:38) * What you need to know about mouth taping. (28:51) * Strategies for calming your mind so you can fall asleep. (34:49) * Why your dreams are your emotional metabolism. (39:32) * What causes one of the most common dreams. (43:33) * Supplements for better sleep quality. (52:37) * The truth about taking melatonin for sleep. (57:03) * Solutions for snoring. (1:01:16) Items mentioned in this episode include: * Paleovalley.com/model [https://themodelhealthshow.com/paleovalley] - Use code MODEL for 15% off!  * Piquelife.com/model [https://piquelife.com/model] - Get exclusive savings on bundles & subscriptions!  * Sleep Drink Breathe by Dr. Michael Breus [https://www.amazon.com/Sleep-Drink-Breathe-Profound-Long-Term-ebook/dp/B0CZL6FN9C/tag=modelhealth1-20] - Get your copy here!  * The Sleep Doctor’s Diet by Dr. Michael Breus [https://www.amazon.com/Sleep-Doctors-Diet-Plan-Simple-ebook/dp/B004ZGBA4U/tag=modelhealth1-20] - Read about sleep and weight loss!  * SleepDoctor.com/modelhealth [https://sleepdoctor.com/pages/dr-breus-podcast-the-model-health-show] - Take the chronoquiz & start improving your sleep! * Connect with Dr. Michael Breus Website [https://sleepdoctor.com/pages/dr-breus-podcast-the-model-health-show] / Instagram [https://www.instagram.com/thesleepdoctor/?hl=en] / YouTube [https://www.youtube.com/@TheSleepDoctor] Be sure you are subscribed to this podcast to automatically receive your episodes:  * Apple Podcasts [https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578] * Spotify [https://open.spotify.com/show/6F3aCAq1L6k3eVqfaveMCp] * Soundcloud [https://soundcloud.com/themodelhealthshow] * Pandora [https://www.pandora.com/podcast/the-model-health-show/PC:61814] * YouTube [https://www.youtube.com/@TheShawnModel]  This episode of The Model Health Show is brought to you by Paleovalley and Pique.  Use my code MODEL at Paleovalley.com/model [https://themodelhealthshow.com/paleovalley] to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.   Go to Piquelife.com/model [https://piquelife.com/model] for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.