The Model Health Show

Today we’re going to dive into the intricate relationship between stress and excess body fat. Managing your stress, along with essential diet, sleep, and exercise inputs, is a critical part of your overall well-being—including your body composition. On this compilation episode of The Model Health Show, you’re going to learn from four incredible experts on the role that stress plays in our bodies.  You’re going to learn about the connection between stress and unwanted body fat, as well as how to reduce your stress levels. You’re going to learn from some of the most respected experts in the realm of stress, cortisol, psychology, and healthy aging. This episode covers the difference between good stress and bad stress, how your hormones respond to cortisol, and tips for helping your body manage stress better.   Managing your stress might be the overlooked secret to unlocking your body composition goals, so I hope this episode gives you the information and inspiration you need. Click play and enjoy the show!   In this episode you’ll discover:  What percentage of doctor’s visits are fueled by stress. (0:41)  The link between stress levels and visceral fat. (2:56)  Why excess cortisol leads to more belly fat. (5:05)  What types of exercise are best for your cortisol rhythm. (10:47)  The two types of genes that are most likely to be harmed by trauma. (22:06)  How your hormones respond to high levels of cortisol. (23:48)  What percentage of people have dysregulated cortisol levels. (29:45)  One of the biggest misconceptions about stress. (33:50)  Three key beliefs that can help you manage stress better. (33:30)  Why exercise is essential for mental health. (36:17)  What hormesis is. (46:01)  The definition of sustress and why it can be damaging. (47:04)  What the main goal of your stress response system is. (48:58)  How cellular dysfunction leads to modern diseases. (51:50)  The role your mitochondria plays in your overall health. (55:54)  Items mentioned in this episode include:  Paleovalley.com/model - Use code MODEL for 15% off!   Piquelife.com/model - Get exclusive savings on bundles & subscriptions!   5 Belly Fat Mistakes with Dr. Sean O’Mara - Hear the full interview here!   The Reason You Aren’t Losing Weight with Dr. Sara Gottfried - See the full interview!   The Link Between Exercise & Connection with Dr. Kelly McGonigal - Watch here!   Why Your Body Needs Stress with Dr. Sharon Bergquist - See the full interview here!   Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts  Spotify  Soundcloud  Pandora  YouTube   This episode of The Model Health Show is brought to you by Paleovalley and Pique.   Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.    Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

There are many strategies you can use to harness your biology to reach your goals, but have you ever considered the role that gravity plays in regulating your body weight? On this episode of The Model Health Show, we’re diving into the fascinating science on the human body’s relationship to gravity. You’re going to learn about how the human body can sense weight, and how it reacts accordingly to regulate your metabolism and body weight.   You’re going to learn how to harness the power of biogravitational medicine to improve your metabolic health, body composition, and more. Specifically, you’re going to learn how the human metabolism regulates in response to weight loss, and how loading your body with additional weight can improve weight loss efforts.  We’re going to cover specific ways you can use this interesting relationship with gravity to improve your workouts and uplevel your daily routine. You’ll also learn five main areas you need to address to support the regulation of your body weight and overall health. I hope you enjoy this episode of The Model Health Show!   In this episode you’ll discover:  What percentage of weight loss attempts fail long-term. (0:23)  The definition and purpose of resting metabolic rate. (2:45)  How gravitational loading can help your body resist regaining weight. (4:48)  Why every part of our bodies evolved to manage gravity. (12:01)  How wearing a weighted vest can impact your body composition. (17:03)  The fascinating relationship between weight loading and liver health. (21:15)  What the gravitostat is. (23:14)  How to add a weighted vest or alternative equipment to your existing routine. (26:32)  The best anti-gravity exercises for all fitness levels. (28:52)  Five factors to address to ensure your fat loss efforts will last long-term. (36:21)  How your hunger and satiety hormones react to weight loss. (36:50)  The critical link between nutrient deficiencies and overeating. (38:30)  Why focusing on walking can aid in fat loss. (41:07)  The two main ways to protect muscle mass during weight loss. (49:47)  Why better sleep can improve your body composition. (50:01)  The role your relationships play in supporting your health goals. (52:55)  Items mentioned in this episode include:  Peluva.com/model - Get 15% off barefoot shoes with my code MODEL!   Sleep Smarter - Upgrade your sleep habits with my national bestselling book!   Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts  Spotify  Soundcloud  Pandora  YouTube   This episode of The Model Health Show is brought to you by Peluva.   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.

Having an adequate amount of muscle mass on your frame can protect your longevity, improve your metabolism, and so much more. In fact, a new study showed a strong connection between muscle mass and sexual function. Today we’re going to deep dive this topic, including how you can apply science-backed strategies to get stronger for life.    Today’s guest, Dr. Gabrielle Lyon is a board-certified physician, New York Times bestselling author, and the founder of the Muscle-Centric Medicine movement. Her new book, The Forever Strong Playbook, shares the exact formula needed to build muscle for long-term health. Today, Dr. Lyon is back on The Model Health Show for an enlightening conversation on the role of muscle in sexual health and how to train for injury prevention and longevity.   This conversation highlights the importance of isometric exercises, including the top exercises to master to preserve functionality and mobility. You’re going to learn about muscle clock genes, the role sleep plays in muscle building, and so much more. Dr. Gabrielle Lyon is an absolute expert in this subject matter, and I hope you enjoy this conversation!   In this episode you’ll discover:  What percentage of men have erectile dysfunction. (2:48)  How muscle operates as a metabolic organ. (3:26)  The link between sarcopenia and erectile dysfunction. (5:03)   Why it’s critical to protect your tendon health. (9:03)  What an isometric exercise is and its role in injury prevention. (10:14)  Which nutrients are critical for collagen synthesis. (18:45)  What the Foundational 5 are and their purpose. (24:07)  The importance of being able to activate your posterior chain. (28:59)  Why muscle health and mental health are connected. (33:01)  What the muscle clock is. (43:08)  The definition of MPS. (47:43)  How your sleep impacts your ability to build muscle. (50:11)  Why thermal stress can improve your health. (1:00:43)  Items mentioned in this episode include:  WildPastures.com/model - Get 20% off every box plus an additional $15 off!   Paleovalley.com/model - Use code MODEL for 15% off!   The Forever Strong Playbook by Dr. Gabrielle Lyon - Claim your preorder bonuses here!  Connect with Dr. Gabrielle Lyon Website / Newsletter / Podcast / Instagram   Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts  Spotify  Soundcloud  Pandora  YouTube   This episode of The Model Health Show is brought to you by Wild Pastures and Paleovalley.   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.    Use my code MODEL at Paleovalley.com/model to save 15% sitewide on nutrient dense snacks, superfood supplements, and more.

Today, there are more dietary approaches and frameworks to choose from than ever before in human history. No matter your preferences, there are a few nutrients we can all make a point to intentionally increase for better health. On today’s show, you’re going to learn exactly how to upgrade your diet for a healthier, longer life.    Dr. Will Bulsiewicz is a board-certified gastroenterologist and New York Times bestselling author. His new book, Plant Powered Plus details the important connection between gut health, inflammation, and immune health. Dr. B is back on The Model Health Show for an important conversation on healing your gut, getting in necessary dietary inputs, and protecting your longevity.   In this interview, you’re going to learn the top four things to prioritize in your diet for better gut health and inflammation levels, how to take advantage of your circadian rhythms for improved health, and an important conversation on food safety. You’re going to learn the science behind short chain fatty acids, how your environment plays a role in regulating your health, and so much more. Dr. B is an absolute expert on gut health, and I hope you enjoy this conversation.   In this episode you’ll discover:  The one thing that really matters, regardless of the dietary framework you choose. (4:03)  Four compounds you need in your diet for better gut health. (4:58)   What the longevity nutrient is. (7:20)  The percentage of Americans that are deficient in fiber. (7:38)  What the three most anti-inflammatory nutrients are. (8:46)  The critical connection between your gut microbiome and your immune system. (10:03)  How short chain fatty acids can aid in gut healing. (10:43)  What intestinal permeability is and how it occurs. (13:10)  The link between inflammation, immune system, and chronic health conditions. (13:39)  How a compromised gut can heal. (17:21)  The problem with ultra-processed food in our food system. (23:13)  Practical strategies to reduce your exposure to plastics. (39:46)   How your circadian rhythm impacts your health. (55:03)  What polyphenols are and how to incorporate more in your diet. (1:05:25)  Items mentioned in this episode include:  Fromourplace.com/model - Get 10% off toxin-free, ceramic coated cookware with code MODEL!  Piquelife.com/model - Get exclusive savings on bundles & subscriptions!   Plant Powered Plus by Dr. Will Bulsiewicz - Pre-order your copy today!   The 5-Day Anti-Inflammatory Course - Get the course for free when you purchase Plant Powered Plus!  Connect with Dr. Will Bulsiewicz Website / Newsletter / Facebook / Instagram   Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts  Spotify  Soundcloud  Pandora  YouTube   This episode of The Model Health Show is brought to you by Our Place and Pique.   Get 10% off toxin-free, ceramic coated cookware by using my code MODEL at fromourplace.com/model.   Go to Piquelife.com/model for exclusive savings on bundles & subscriptions on cutting-edge solutions for your head-to-toe health and beauty transformation.

If your New Year’s resolution involves losing fat or getting in better shape this year, you’ll need a solid strategy. Instead of doing random workouts or guessing what to eat, a better approach is to create an efficient routine that actually yields results. Today, you’re going to learn about exactly what it takes to improve your metabolic health, build muscle, and burn fat.   On this episode of The Model Health Show, you’re going to learn about the top three ways to burn fat. You’re going to learn about the specific exercises, dietary inputs, and lifestyle habits that will support your goals of optimizing fat loss. You’ll learn how to improve your sleep, get the most bang for your buck out of your workouts, and much more.    Not only are we going to cover the science behind these simple, proven tips, but you’ll also hear actionable steps to add them into your routine in 2026! I hope this episode brings you inspiration and education to start your new year off right. Enjoy!   In this episode you’ll discover:  What REHIT is. (0:44)   The difference between cardio, HIIT, and REHIT. (1:30)  Why we need to move fast to burn fat. (8:21)  What glycogenolysis is and its relationship to insulin. (10:15)   How REHIT makes you more efficient at burning fat. (11:29)  What an amplification cascade is. (13:00)  The relationship between REHIT and insulin sensitivity. (14:45)  How REHIT can diminish the feeling of dreading exercise. (17:04)  Ways to implement REHIT without running. (18:03)  The critical connection between sleep and fat loss. (24:45)  Why being sleep deprived can accelerate muscle loss. (26:55)  The importance of having lean muscle mass as you age. (28:44)  How screens can disrupt your sleep. (30:25)  What sleep nutrients are and how to include more in your diet. (39:19)  The role of protein in building muscle. (42:38)  Items mentioned in this episode include:  Boncharge.com/model - Use my code MODEL for 15% off blue light blocking glasses!  Be sure you are subscribed to this podcast to automatically receive your episodes:   Apple Podcasts  Spotify  Soundcloud  Pandora  YouTube   This episode of The Model Health Show is brought to you by Bon Charge.   Bon Charge carries the world’s largest selection of science-backed blue light blocking technology to enhance your sleep and overall wellness. Use my code MODEL at boncharge.com/model for 15% off blue light blocking glasses and more.