The Model Health Show

There’s a great quote by famous speaker Jim Rohn that says, “Whatever good things we build end up building us.” After years of impactful conversations and stories shared on this show, that quote resonates more than ever. Today, we’re celebrating an exciting milestone: 1000 episodes of The Model Health Show by reflecting on the journey of getting stronger in body and mind, growing healthy relationships, and building a lasting podcast.  

Join me in the studio with some amazing special guests to talk about health and fitness, success, and relationships. This episode is full of powerful tips and insights on personal growth and mindset, career and purpose, and much more. You’re going to hear insightful conversations with some of my favorite guests, including Dr. Michael Bernard Beckwith, IN-Q, Dr. Jonny Bowden, and Anne Stevenson.  

Plus, you’ll hear me answer some listener questions on topics ranging from supplements and morning routines to work-life balance and the future of my career. Whether you’ve been with us for one episode or all 1000, thank you for being part of our amazing community. I hope you enjoy this special 1000th episode celebration of The Model Health Show!  

In this episode you’ll discover: 


The mission that inspired the creation of The Model Health Show. (0:35) 


How one decision can change everything. (8:15) 


The three specific things I did to go from sick and overweight to healthy and fit. (8:50) 


How to develop your intuition. (15:17) 


The best way to set your day up for success and block out the noise. (19:32) 


Why we should always be asking empowering questions. (21:23)  


How creativity can help you process emotions and heal. (41:43) 


Why we need art for growth and inspiration. (43:42) 


A strategy you can use to determine if your relationships are enriching your life. (48:48) 


How to listen to your gut and embrace change. (52:36)  


The #1 thing that influences health and longevity. (1:09:40) 


Why eating whole foods is instrumental to reaching your health goals. (1:13:33) 


The power of understanding different perspectives. (1:29:24) 


What my morning routine is like and how it has evolved over time. (1:30:13) 


The future of my career as an author. (1:38:15) 


How to balance family life and work goals. (1:47:11)  

Items mentioned in this episode include: 


Boncharge.com/model - Your screens are messing with your sleep. Bon Charge blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL. 


Paleovalley.com/model - Reclaim vibrant health with nutritional food and supplements that prioritize nutrient density and get 15% off your order. 


Connect with Dr. Michael Beckwith Website / Podcast / Instagram  


Connect with IN-Q Website / Instagram 


Connect with Dr. Jonny Bowden Website / 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 Bon Charge and Paleovalley.  

If you’re serious about real health, it starts with real nutrition. Paleovalley delivers nutrient-dense foods and supplements designed to help you feel stronger, more energized, and fully alive. Get 15% off your order at paleovalley.com/model. 

Your screens are messing with your sleep. Bon Charge blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL at boncharge.com/model.

Even though aging is a normal part of the human life cycle, our daily habits can either slow down or accelerate the rate at which we age. And when it comes to the aging of our brains, recent data shows that changes that we often associate as a natural part of the aging process are actually modifiable through specific and consistent lifestyle choices. Today, you’re going to learn exactly how to prolong the health of your brain and turn back your biological clock. 

On this episode of The Model Health Show, you’re going to hear my interview with accelerated learning expert Jim Kwik on the Kwik Brain Podcast. In this interview, I’m sharing five science-backed ways to slow down brain aging. You’re going to learn how small changes to your sleep, nutrition, and mindset can make a huge impact on the way your brain ages. 

Not only are these five tips proven by science, but they’re also accessible, free or low-cost, and easy to implement today for a better brain. These powerful strategies will help you protect your brain, feel your best, and live a longer, more fulfilling life. I hope you enjoy this episode of The Model Health Show!  

In this episode you’ll discover:

The difference between chronological age and biological age. (11:20)

How vitamin D supplementation can impact telomere length. (13:22)

What to look for in a vitamin D supplement. (16:45)

How your sleep quality affects brain aging. (19:01)

The importance of having a consistent sleep schedule. (20:32)

How early morning sun exposure can help sync your circadian clocks. (22:36)

The connection between the gut microbiome and the aging process. (27:22)

How to support a healthy gut microbiome. (30:23)

The role fermented foods play in gut health. (35:32)

How resistance training can reverse aging in skeletal muscle. (37:16)

The relationship between muscle and insulin resistance. (39:18)

Why having a youthful mindset can help you age slower. (43:27)

How to incorporate more play into your life. (50:07)

Items mentioned in this episode include:


Beekeepersnaturals.com/model - Upgrade your medicine cabinet with powerful, science-backed remedies from the hive. Clean ingredients. Get 25% off during the Memorial Day Sale!


Boncharge.com/model - Your screens are messing with your sleep. Bon Charge blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm.  Use my code MODEL for 15% off blue light blocking glasses!


Kwik Brain with Jim Kwik - Hear more episodes on brain performance! 


Sleep Smarter - Upgrade your sleep habits with my International Bestselling book! 


Seasonal Food Guide - Find seasonal foods in your state! 

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 Beekeeper’s Naturals and Bon Charge. 

Upgrade your medicine cabinet with powerful, science-backed remedies from the hive. Clean ingredients. Real results. Get early access to the Memorial Day Sale and get an exclusive 25% off your order at beekeepersnaturals.com/model.

Your screens are messing with your sleep. BON CHARGE blue light blocking glasses help protect your eyes, improve sleep quality, and support your circadian rhythm. Get 15% off with code MODEL at boncharge.com/model.

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:


Piquelife.com/model Elevate your daily ritual with cutting-edge, doctor-approved teas designed to support your metabolism, skin, and overall vitality. Unlock exclusive savings on bundles and subscriptions.


Peluva.com/model  Most shoes weaken your feet—these rebuild them. Peluva barefoot shoes are designed to restore natural movement, improve strength, and support long-term health. Get 15% off with code MODEL

Connect with Dr. Vander Longo Website / Instagram / Facebook 

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 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.

Peluva creates innovative barefoot-inspired shoes designed to improve movement, foot strength, and performance with science-backed five-toe functionality. Visit https://peluva.com/model and use the code MODEL for 10% off.

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.

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

Apple Podcast

Spotify

Soundcloud

Pandora

YouTube

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

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 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.