The Model Health Show

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 [https://themodelhealthshow.com/ourplace]  - Get 10% off toxin-free, ceramic coated cookware with code MODEL! * Peluva.com/model [https://peluva.com/model]  - Get 15% off barefoot shoes with my code MODEL!  * Whole Body Barefoot by Katy Bowman [https://www.amazon.com/Whole-Body-Barefoot-Transitioning-Footwear/dp/0989653986/tag=modelhealth1-20] - Learn how to improve the function of your feet! * Move Your DNA by Katy Bowman [https://www.amazon.com/Move-Your-DNA-Movement-Expanded/dp/1943370109/tag=modelhealth1-20] - Read about the power of movement! * Connect with Katy Bowman Website [https://nutritiousmovement.com/] / Podcast [https://nutritiousmovement.com/podcast] / Instagram [https://www.instagram.com/nutritiousmovement/?hl=en]   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 Our Place and Peluva. Get 10% off toxin-free, ceramic coated cookware by using my code MODEL at fromourplace.com/model [https://themodelhealthshow.com/ourplace]. 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 [https://peluva.com/model].

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 [https://wildpastures.com/model]  - Get 20% off every box plus an additional $15 off!   * Beekeepersnaturals.com/model [https://themodelhealthshow.com/beekeepers]  - Save up to 30% on natural remedies!  * Levels.link/model [http://levels.link/model]  - Join today and get 2 free months with a one-year membership!   * Use This Proven Formula to Boost Neuroplasticity [https://www.youtube.com/watch?v=r7ptFThEzWk]  - Hear Dr. Patrick Porter’s interview!   * 7 Habits That Slow Down Aging [https://www.youtube.com/watch?v=s0u6Fk4PEZw]  - Hear about the power of a consistent sleep schedule!  * The Secret to Learning Faster [https://www.youtube.com/watch?v=qQhlwPnftnk] - Listen to Jim Kwik’s interview!   * The Perimenopause Revolution by Dr. Mariza Snyder [http://drmariza.com/book]  - Preorder the book today!   * Connect with Dr. Mariza Snyder Website [https://www.drmariza.com/] / Podcast [https://drmariza.com/podcast] / Facebook [https://www.facebook.com/drmarizasnyder] / Instagram [https://www.instagram.com/drmariza/]   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 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 [https://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 [https://themodelhealthshow.com/beekeepers].

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 [https://themodelhealthshow.com/paleovalley]  - Use code MODEL for 15% off!  * LimitlessLive.com [https://limitlesslive.com/]  - Reserve your seat to this amazing event! * Connect with Jim Kwik Website [https://www.jimkwik.com/] / Podcast [https://www.jimkwik.com/podcast/] / Instagram [https://www.instagram.com/jimkwik/]   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. Use my code MODEL at Paleovalley.com/model [https://themodelhealthshow.com/paleovalley] to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.

Although aging is an inevitable part of life, there are many factors in our control that can help us live long, vibrant lives. Through healthy lifestyle habits, you can actually slow down the biological aging process. Today, you’re going to learn the key strategies that can help you reach this goal. On this episode of The Model Health Show, you’re going to learn about seven science-backed ways you can slow down your aging process. We’re going to cover supplementation, exercise, mindset, and so much more! You’re going to hear the latest studies on antiaging, plus tips from some of the top longevity experts. Plus, for each of these tips, I’m going to share some tangible takeaways you can implement immediately. If you want to slow down your aging process and get healthier as you age, this episode is for you. Enjoy!   In this episode you’ll discover:  * How vitamin D supplementation can reduce telomere shortening. (0:42) * What telomeres are. (1:30) * The percentage of Americans that are vitamin D deficient. (2:07) * Which form of vitamin D to take for antiaging benefits. (3:18) * How your sleep quality impacts biological aging. (4:30) * The link between sleep and telomeres. (5:32) * Why having a consistent sleep schedule is critical for your health. (6:05) * The role of sunlight exposure in regulating your circadian rhythm. (13:39) * How your gut microbiome can dictate your aging process. (22:45) * The importance of eating a diverse range of foods. (26:31) * How many servings of fermented foods per week to eat for gut health. (31:09) * Why meditation can slow down your aging process. (31:30) * The power of having adequate muscle on your body. (38:37) * How much tea to drink daily for antiaging effects. (46:08) * The incredible role your mind plays in impacting your rate of aging. (49:40) * Why being playful can help you live longer. (58:02)  Items mentioned in this episode include:  * Levels.link/model [http://levels.link/model]  - Join today and get 2 free months with a one-year membership! * Piquelife.com/model [https://piquelife.com/model]  - Get exclusive savings on bundles & subscriptions! * These 4 Things Are Destroying Your Sleep Quality [https://www.youtube.com/watch?v=Moga29DhQ48]  - Get better sleep tonight! * Eat These Foods to Improve Your Sleep Quality [https://www.youtube.com/watch?v=7bAGQUAi6-g]  - Learn about the link between nutrition & sleep! * Visualization Secrets Athletes Use [https://www.youtube.com/watch?v=fKPVZ4acZbQ]  - Hear the interview with Maya Raichoora * Seasonal Food Guide [https://www.seasonalfoodguide.org/]  - Find which foods are in season in your area!  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 Levels and Pique. Learn how food affects your health with a continuous glucose monitor (CGM) from Levels. Join today at levels.link/model [https://levels.link/model] and get 2 free months with a one-year membership! 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.

Your energy is one of your most precious resources; it allows you to pour into your relationships, accomplish your fitness goals, and so much more. But with our busy schedules and constant distractions, it can be easy for our energy to become misguided and misdirected.   Today, you’re going to learn how to focus in on what really matters, using principles from psychology. Our guest is Dr. Diana Hill, a psychologist and author of the new book, Wise Effort. In this interview, you’re going to learn how to tap into your unique genius energy, and the three psychological mechanisms that can keep us trapped in negative patterns.   These simple principles will help you recharge, refocus, and spend more time doing the things that energize you. So listen in and enjoy this interview with Dr. Diana Hill!     In this episode you’ll discover:  * The difference between burnout and unfulfillment. (8:01)  * Where the term wise effort comes from. (10:38)  * What genius energy is and how to identify yours. (19:18)  * The five key components that make you unique. (20:21)  * A question you can ask yourself to find your natural interests. (21:16)  * The importance of aligning your energy with your values. (21:52)   * Three things that can misdirect your energy. (22:50)   * How avoiding discomfort can create more problems. (28:20)   * Why highlighting someone’s strengths is so powerful. (36:46)  * How your environment can affect the way you respond. (40:34)  * What the abbreviation HEART is. (41:30)   * What interoceptive awareness is, and how to improve it. (43:21)  * The definition of neuroception. (48:02)  * What post traumatic growth is. (50:35)  * How to use choice points to redirect your energy. (58:22)  * An exercise you can use to tap into your subconscious. (1:03:38)   Items mentioned in this episode include:  * Paleovalley.com/model [https://themodelhealthshow.com/paleovalley] -  Use code MODEL for 15% off!   * Wise Effort by Dr. Diana Hill [https://www.amazon.com/Wise-Effort-Genius-Energy-Matters/dp/164963336X/tag=modelhealth1-20]  - Get your copy today!    * Connect with Dr. Diana Hill Website [https://drdianahill.com/] / Podcast [https://drdianahill.com/podcast/] / Instagram [https://www.instagram.com/drdianahill/] / Facebook [https://www.facebook.com/drdianahill/]     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. Use my code MODEL at Paleovalley.com/model [https://themodelhealthshow.com/paleovalley] to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.