The Model Health Show

What if there was a clinically proven approach that could improve cancer survivability, support remission, and help protect healthy cells during treatment—yet most people have never heard about it? In this episode, I sit down with Dr. Valter Longo, one of the world’s leading researchers in longevity and cancer science, to uncover the groundbreaking research behind fasting and fasting mimicking diets.

He has spent decades researching aging, fasting, cancer prevention, and longevity. His work on fasting mimicking diets is now being implemented in hospitals and clinics around the world. In the episode, we’re going to dive deep into how strategic nutrition can influence cellular repair, metabolic health, inflammation, and even cancer outcomes.

You’re also going to discover how fasting impacts cancer cells differently than healthy cells, why metabolic flexibility matters for longevity, and how modern lifestyles are accelerating chronic disease. Dr. Longo also breaks down the connection between nutrition and cancer prevention, the role of protein intake in aging, and practical ways to improve your health span while reducing your risk of disease.

In this episode you'll discover:

Introduction to fasting mimicking diets and their impact on cancer survivability. (00:00)

How green tea and matcha support autophagy and metabolic health. (02:20)

Dr. Valter Longo’s background and groundbreaking longevity research. (03:30)

Why fasting can protect healthy cells while making cancer cells more vulnerable. (05:15)

The connection between modern diets, inflammation, and rising cancer rates. (08:40)

How fasting influences cellular repair, regeneration, and stem cell activity. (12:10)

Why metabolic flexibility is essential for longevity and disease prevention. (15:45)

The science behind fasting mimicking diets versus traditional fasting. (19:30)

How excess protein intake can accelerate aging pathways. (23:50)

The relationship between blood sugar, insulin, and cancer growth. (27:15)

What the research says about fasting during chemotherapy treatment. (31:40)

The difference between lifespan and true health span. (36:05)

Practical nutrition strategies for reducing disease risk and improving longevity. (41:20)

The importance of lifestyle habits, movement, and recovery for healthy aging. (47:50)

Final thoughts on creating a healthier future through nutrition and prevention. (54:10)

Items mentioned in this episode include:


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Connect with Dr. Vander Longo Website / Instagram / Facebook 

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This episode of The Model Health Show is brought to you by Pique and Peluva.

Pique Life makes it easy to upgrade your health with quadruple toxin-screened matcha and premium teas designed to support metabolic health, energy, and cellular wellness. Head to https://piquelife.com/model for up to 20% off plus exclusive bonuses.

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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 - 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.

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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 to get a free sample pack with your purchase and experience the difference for yourself.

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


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 – 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 || Instagram || Facebook

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

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This episode of The Model Health Show is brought to you by Paleovalley and Organifi.

Paleovalley Essential C FormulaMost 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 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 and use the code MODEL to get 20% off your order.

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 – 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 to get a free sample pack today!

Be sure you are subscribed to this podcast to automatically receive your episodes:


Apple Podcasts 


Spotify 


Soundcloud 


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YouTube  

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 to get a free sample pack with your order.

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 - Get 20% off every box plus an additional $15 off! 


Organifi.com/Model - Use the coupon code MODEL for 20% off + free shipping!


The Menopause Gut by Cynthia Thurlow - Order your copy today!

Connect with Cynthia Thurlow Website / Podcast / Instagram / Facebook / YouTube 

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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%