The Model Health Show

Most folks today can relate to feeling overwhelmed or stressed. Our fast-paced world isn’t slowing down anytime soon, so if we want some relief, we need to build emotional resiliency and inner peace. On this episode of The Model Health Show, you’re going to learn practical, science backed strategies to cope with difficult emotions. Today’s guest is clinical and research neuroscientist, Dr. Caroline Leaf. Her work is focused on helping people harness the power of their minds to unlock peak health and happiness. In this interview, Dr. Leaf is sharing groundbreaking insights from her new book, Help in a Hurry. You’re going to learn about the three levels of the mind and how they work together. You’re also going to discover specific strategies you can deploy to overcome feelings of anger, stress, or regret. We’re going to discuss dealing with your inner critic, addressing intense emotions, and so much more. These practices are a powerful way to stop toxic thought patterns and manage your mind in a healthier way. Enjoy!   In this episode you’ll discover:  * The solution to feeling overwhelmed in our busy world. (5:46) * What the mind is. (5:58) * How the conscious mind and the nonconscious mind work. (6:43) * What neuroreductionism is. (8:37) * The difference between the mind and the brain. (9:54) * How your mind impacts your overall health. (13:32) * Why we need deep, meaningful connections to thrive. (18:06) * How to deal with regret. (25:00) * What it means to manage the moment. (25:38) * The definition of upward and downward counterfactuals. (28:33) * Why the conscious mind is like a toddler. (29:23) * How regret and anger can manifest physically. (31:39) * What to do with feelings of regret. (37:14) * The four warning signals of mental distress. (54:32) * How to confidently make decisions. (59:11) * The truth about managing anger. (1:00:53) * How different generations handle anger. (1:01:54) * Why anger can lead to cardiovascular disease. (1:04:04) * What good anger looks like. (1:05:34) * A powerful strategy for managing anger. (1:08:43) * How to deal with your inner critic. (1:14:41) * What to do when you feel like you’re under pressure. (1:23:02) * The importance of having deep, meaningful relationships. (1:28:45)  Items mentioned in this episode include:  * Beekeepersnaturals.com/model [https://themodelhealthshow.com/beekeepers] - Save up to 30% on natural remedies! * Organifi.com/Model  - [https://themodelhealthshow.com/organifi]Use the coupon code MODEL for 20% off + free shipping! * Help in a Hurry by Dr. Caroline Leaf [https://helpinahurrybook.com/] - Preorder the book today & claim your bonuses!  * Cleaning Up Your Mental Mess by Dr. Caroline Leaf [https://www.amazon.com/Cleaning-Your-Mental-Mess-Scientifically/dp/0801093457/tag=modelhealth1-20] - Learn how to build mental resilience! * Connect with Dr. Caroline Leaf Website [https://drleaf.com/] / Podcast [https://podcasts.apple.com/us/podcast/cleaning-up-the-mental-mess-with-dr-caroline-leaf/id1334767397] / Facebook [https://www.facebook.com/drleaf] / Instagram [https://www.instagram.com/drcarolineleaf/]   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 Beekeeper’s Naturals and Organifi. 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]. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model [https://themodelhealthshow.com/organifi].

In our modern healthcare system, most people don’t realize they’ve developed a chronic illness until their quality of life is reduced by painful symptoms. But if you regularly measure and monitor your body’s biomarkers, you’re much more likely to prevent disease and extend your healthspan. On today’s show, I’m excited to share this conversation with the longevity doctor of the year. Dr. Darshan Shah is a board-certified surgeon and the founder of Next Health, the world’s first Health Optimization and Longevity Clinic. Today, he’s back on The Model Health Show for an illuminating conversation on the world of longevity medicine and what it actually takes to live a longer, healthier life. In this interview, Dr. Shah is sharing the four main components of longevity medicine and how to take advantage of them for better health. You’re going to learn about the main biomarkers that can affect your health and predict your risk for chronic disease, how to reduce stress and avoid heart disease, and the critical inputs your body needs more than any biohacking tool. Dr. Darshan Shah has a wealth of knowledge in the realm of optimizing health and extending your lifespan, and I know you’re going to love these powerful insights. Enjoy!   In this episode you’ll discover:  * The true definition of longevity. (9:53) * How we can reverse the trend of chronic diseases. (12:22) * The four verticals of longevity medicine. (15:09) * How to measure your metabolic health. (15:47) * What functional medicine is, and its evolving technology. (15:58) * Why preventative medicine hasn’t been used correctly in our healthcare system. (16:53) * The different tools that longevity medicine can provide. (17:20) * Why lifestyle inputs are more important than biohacking tools. (17:45) * What NAD is and how to use it. (20:16) * The pros and cons of using nicotine. (23:29) * Why the diagnostics of heart disease are evolving. (25:29) * How to avoid heart disease. (26:19) * Why regularly getting bloodwork assessed is important. (31:01) * What it means to be the CEO of your health. (34:06) * The three biomarkers that are negatively impacting our longevity. (37:38) * How stress and longevity are connected. (42:13) * A strategy for mitigating your overall stress load. (43:03) * The link between gut health and longevity. (53:30) * How to improve your gut health. (55:01)  Items mentioned in this episode include:  * Foursigmatic.com/model [https://themodelhealthshow.com/foursigmatic] - Get an exclusive discount on your daily health elixirs! * Levels.link/model [http://levels.link/model] - Join today and get 2 free months with a one-year membership!  * Next Health [https://www.next-health.com/] - Visit Dr. Shah’s health optimization and longevity clinic! * DrShah.com/biomarkers [https://www.drshah.com/biomarkers] - Get your free biomarker guide!  * The Stress Inventory Score [https://www.stress.org/wp-content/uploads/2024/02/Holmes-Rahe-Stress-inventory.pdf] - Find your risk of stress-induced health conditions.  * Athletic Nicotine [https://www.athleticnicotine.com/] - Learn more about clean, slow-release nicotine. * Connect with Dr. Darshan Shah Website [https://www.drshah.com/] / Podcast [https://www.drshah.com/extend] / Instagram [https://www.instagram.com/darshanshahmd/]   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 Four Sigmatic and Levels. Visit foursigmatic.com/model [https://themodelhealthshow.com/foursigmatic] to get an exclusive discount on mushroom and adaptogen-packed blends to improve your life. 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!

If you want to improve your health, you’ll have to be aware of the cultural and environmental factors that influence your behaviors. Everything from passed-down family beliefs to availability of foods can affect the choices you make. Today you’re going to learn about how our culture impacts our movement, diet, and more. On this episode of The Model Health Show, you’re going to hear my interview with Brad Kearns from Peluva. In this conversation, I shared my personal story of transforming my health. We also talked about practical sleep tips, my experience wearing barefoot shoes, and the basic inputs that our bodies need to heal. You’re also going to hear specific studies about ultra processed food consumption, fixing foot alignment, and how your devices can hinder your ability to sleep. If you’re ready to prioritize your health, nourish your whole body, and create an effective evening routine, I know you’re going to enjoy this conversation.   In this episode you’ll discover:  * The role your culture plays in influencing your choices. (0:12 * My personal routine for incorporating barefoot shoes into my life. (10:41) * Why wearing barefoot shoes can enhance your awareness. (12:03) * The benefits of spending more time barefoot. (14:33) * How to improve foot alignment and fix bunions. (14:44) * Why a wide toe box alone is not enough to rehabilitate feet. (19:10) * My story of transforming my health. (26:09) * How ultra processed foods have become more prevalent among children. (29:34) * The specific nutrient inputs I used to improve the health of my spine. (35:42) * How I got my start working in the health industry. (38:54) * What the biggest deterrent to good sleep is today. (46:23) * How screen time suppresses your melatonin production. (50:03) * The importance of creating a personalized evening routine. (52:10) * Why sleep is an essential ingredient or healing. (56:16)  Items mentioned in this episode include:  * Peluva.com/model [https://peluva.com/model] - Get 15% off barefoot shoes with my code MODEL!  * DrinkLMNT.com/model [https://drinklmnt.com/model] - Get a FREE sample pack of electrolytes with any order! * Sleep Smarter [https://www.amazon.com/Sleep-Smarter-Essential-Strategies-Success-ebook/dp/B019G14UQI/?tag=modelhealth1-20] - Upgrade your sleep habits with my national bestselling book!  * Peluva on YouTube [https://www.youtube.com/@wearpeluva] - Check out more of Brad Kearns’ interviews!   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 Peluva and LMNT. 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].  Head to DrinkLMNT.com/model [https://drinklmnt.com/model] to claim a FREE sample pack of electrolytes with any purchase.

If you want to live a long, healthy life, you don’t necessarily have to implement the latest biohacking trends to make a difference. In fact, research shows that the number one way to extend your lifespan actually has nothing to do with diets or supplements – it’s the quality of your relationships. On this episode of The Model Health Show, you’re going to learn about why your relationships play such a powerful role in influencing your lifespan. You’ll hear the science behind why healthy, supportive relationships are necessary for human health, how to cultivate healthy relationships, and so much more. You’re going to hear tangible takeaways to improve your relationships, from the importance of shared meals to how to incorporate social media in a healthy way. You’re going to learn why social isolation is detrimental to human health, how your relationships can help you better deal with stress, and the importance of intentionally investing in the people around you. I hope this episode resonates with you. Enjoy!    In this episode you’ll discover:  * The link between social isolation and risk for early death. (0:22) * How loneliness can act as a form of chronic stress. (2:28) * What the #1 contributor to living a longer lifespan is. (2:43) * How healthy social bonds increase your healthspan. (3:24) * The connection between having healthy relationships and stress resilience. (7:26) * What percentage of doctor’s office visits are stress related. (8:40) * The resources that relationships can provide. (12:42) * Three specific ways relationships can help you metabolize stress. (14:06) * The importance of having a strong sense of purpose. (23:11) * Why social media is a supplement, not a substitute, for in-person interactions. (33:38) * The powerful effects of sharing a meal with friends and family. (36:32) * How many times per week to eat meals with your children. (43:30) * Why getting out of your shell allows you to have richer experiences. (46:07) * The power of human touch. (52:24) * How to invest in your relationships. (52:57) * Why you should make improving your relationships an intention. (53:34)  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! * The #1 Controller of Human Longevity with Dr. Robert Waldinger:  https://www.youtube.com/watch?v=AhXq7t7PCsc [https://www.youtube.com/watch?v=AhXq7t7PCsc] * Avoid These Red Flags with Matthew Hussey: https://www.youtube.com/watch?v=nwthZIIT5Xk [https://www.youtube.com/watch?v=nwthZIIT5Xk] *  The TRUTH About Manifestation with Dr. James Doty: https://www.youtube.com/watch?v=i_oloBtF3fA&t=4s [https://www.youtube.com/watch?v=i_oloBtF3fA&t=4s] * Make Love Last with Jay Shetty: https://www.youtube.com/watch?v=jnVfuigfqQo [https://www.youtube.com/watch?v=jnVfuigfqQo] * Weight Loss After 40 with Chalene Johnson: https://www.youtube.com/watch?v=IMaC3nqEWQU [https://www.youtube.com/watch?v=IMaC3nqEWQU] * The BEST Mindset for Amazing Relationships with Christine Hassler: https://www.youtube.com/watch?v=6VOpaJhfNRg [https://www.youtube.com/watch?v=6VOpaJhfNRg] * The TRUTH About Building Healthy Relationships with Sheleana Aiyana: https://www.youtube.com/watch?v=F4m6VRDyBOI [https://www.youtube.com/watch?v=F4m6VRDyBOI]  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. 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!

Many folks who have a goal to lose weight turn to a rule of thermodynamics: calories in, calories out. While the foundational idea of eating fewer calories than you burn holds some truth, it’s also a massive oversimplification of a complex process. Today you’re going to learn about the nuances of counting calories. Our guest on today’s show is Dr. Paul Saladino. He is a licensed physician, podcast host, and a leading authority on animal-based nutrition. He’s back on The Model Health Show for an important discussion on why counting calories rarely works for long-term weight loss, the importance of focusing on food quality, and how environmental factors like light exposure control your health and energy. The human body is an intelligent, complex system that is affected by much more than just the number of calories you consume. If you’re ready to step away from counting calories for good, I hope this episode provides you with some clarity and inspiration. Enjoy!   In this episode you’ll discover:  * The original purpose of the calorie. (2:49) * What percentage of people regain weight after counting calories. (3:50) * The definition of adaptive thermogenesis. (4:20) * How ultra-processed food companies fund the narrative of calories in, calories out. (4:39) * The role of food quality when trying to lose weight. (6:20) * What important factors get overlooked when you exclusively focus on calories. (6:48) * The connection between ultra-processed foods, mitochondria, and fat storage. (10:08) * How food quality affects hunger. (11:25) * What you need to know about the ingredient, EPG. (13:28) * What year calories started being printed on food labels. (19:37) * The truth about how artificial sweeteners affect the microbiome. (21:28) * How convenience foods often lure adults into eating low quality food. (32:13) * The story behind Dr. Saladino’s company, Lineage. (38:06) * What the health benefits of ultraviolet light are. (41:39) * The difference between whole light and processed light.  (44:49) * How to move away from counting calories. (58:44) * The importance of understanding bioindividuality. (1:02:29)  Items mentioned in this episode include:  * Organifi.com/Model  [https://themodelhealthshow.com/organifi]- Use the coupon code MODEL for 20% off + free shipping! * Paleovalley.com/model [https://themodelhealthshow.com/paleovalley] - Use code MODEL for 15% off!  * Lineage Provisions [https://lineageprovisions.com/MODELHEALTH] - Use code MODELHEALTH for 10% off! * Connect with Dr. Paul Saladino Website [https://www.paulsaladinomd.co/] / Podcast [https://www.paulsaladinomd.co/podcast] / Instagram [https://www.instagram.com/paulsaladinomd/] / X [https://x.com/paulsaladinomd] / YouTube [https://www.youtube.com/@Paulsaladinomd/featured]     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 Organifi and Paleovalley. Organifi makes nutrition easy and delicious for everyone. Take 20% off your order with the code MODEL at organifi.com/model [https://themodelhealthshow.com/organifi]. Use my code MODEL at Paleovalley.com/model [https://themodelhealthshow.com/paleovalley] to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.